How to improve the jumping ability
First, jumping ability is a comprehensive manifestation of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility.
So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed.
Second, strength training is best arranged and guided by a physical training coach.
If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical commonly used:
Squat with weight, bell, snatch. In short, the higher the score of these exercises, the better your jumping ability.
As for the weight, number of groups, times and action specifications of each exercise, the principle is:
1, high-intensity training at least twice a week, not more than four times, to give the body too much recovery time, but it should be carried out all the year round without interruption.
2. The above three exercises are best arranged in each class.
3. Pay attention to the technical action specifications of high-intensity training, and don't mess around.
4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. No matter high-intensity or low-intensity training, the time of a class should not be too long, and 1 .5 to 2 hours is appropriate. Strength and density.
Thirdly, speed training is also an important aspect to improve the jumping ability.
Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh.
Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard.
Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This intense stimulation forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficult point. Without hyper-motivation, there is no hyper-impulse in the motor nervous system, and all the so-called scientific, modern, management and training methods and means are nonsense. Finally, I wish your dream come true.
Very meticulous and professional. The most important thing in training jumping ability is persistence in daily life. In training, because everyone's situation is different, we should first choose the corresponding practice method according to our own situation. Below I will reveal some personal experiences, hoping to help everyone.
To put it bluntly, jumping ability is the instantaneous explosive force of leg muscles. There are two things that determine the jumping ability.
One is genetic factor, which is simply the length of a person's calf achilles tendon. The longer the achilles tendon, the better the bounce. This factor cannot be changed.
The second is the practice the day after tomorrow, which should also be divided into two points.
1. This is a strength exercise.
(1) Long-term practice of thigh explosive force.
Squat with a load, I'll carry a barbell here. Legs should be shoulder-width apart, toes should be forward, and trunk should be straight and not bent after standing. When I look from the side, my trunk should be a crescent shape, slightly arched behind me.
Pay attention to several questions when doing this exercise.
① When squatting, the knee joint should be forward and not everted.
(2) when squatting, slowly squat at first. When squatting to the level of the thigh and the ground, don't control the squatting speed, let the body fall naturally, use the joints and muscles of the thigh to make the body bounce quickly, and lift the barbell on the inside of the thigh at the moment of bouncing. This is the key. If you don't feel quick bounce after squatting, it's useless to practice.
⑵ Exercise of calf explosive force.
Lift heel practices. There are two kinds of exercises.
① One-leg heel lifting exercise.
Find the steps, stand on one foot, and only let the forefoot stand on the edge of the steps. Keep your balance with your hands, but don't use force. Then one leg moves up and down to lift the heel.
② Weight-bearing lift heel exercise.
The weight here also refers to barbells. The action is basically the same as the above one-legged heel lift exercise. The difference is that there is not one foot here, but two feet. Please pay attention to this exercise method. When doing sports, two people should be around to protect you, so as to ensure your balance and safety.
We should also pay attention to these two exercises. When the body drops to the bottom, the calf should exert its strength, and at this time, it should also feel bouncing.
2. Practice of jumping action
The practice of jumping is very important. It can teach you how to jump higher. At the same time, it can teach you how to protect yourself while jumping higher.
(1) take-off action
① Run-up and take-off.
The division of labor between the two legs of run-up take-off is different. One leg is a take-off leg and the other is a swinging leg. At the end of the run-up, when the take-off is about to take off, the take-off leg pushes the ground hard and the swinging leg lifts the knee hard, that is, the arms swing upward hard.
② Take off in situ
Legs are shoulder width apart, toes and knees are forward, first squat down, then stare hard with your legs, that is, your arms should swing up.
(2) Landing buffer
Buffer after landing is very important. If the buffer is not good, it is easy to shock the soles of the feet, ankles and knees. Many excellent young basketball players in China quit their sports career early because of incurable injuries caused by poor cushioning.
(1) foot pad
When landing, try to avoid landing with your whole foot. First, the forefoot should touch the ground, and then the foot should be forced. This can avoid ankle injury.
② Knee pad
When the foot touches the ground, the knee joint bends to make the body squat, and the thigh controls the body hard, but not too hard. This can avoid the shock injury of the knee joint.
③ Lumbar pad
When the foot touches the ground, the waist tightens and bends slightly. This can avoid the impact injury to the spine.
Neither thigh strength nor calf strength can be done every day. If you do it with great intensity and are exhausted every time, do it 1 twice or three times a week.
Next, let me talk about strength.
1. The weight of each barbell is the best, and 2/3 of the maximum weight you can carry is the best. The number of barbells should be just used up after completing 6 groups.
2. If you haven't finished running a group, do 10 high jump or group jump immediately, and then run for about 30 meters.