Item 1: Half Squat Jump
1, at the beginning, half squat to? Position, hands in front,
2, jump up from the ground at least 20 to 25cm. If it is easy for you, you can jump to 25-30cm. When in the air, you need to put your hands behind your back. When you land, finish it once.
Next, just repeat the above steps! ! !
Training course of rapidly improving jumping ability II
Item 2: Raise your toes (lift heel)
1.First, find a step or a book to pad your feet, and then just put your toes on it, and your heels are not allowed to touch the ground or pad.
Step 2 lift your toes to the highest point
3. Slowly put it down again and complete it once .. with both feet, complete a group.
Training course of rapidly improving jumping ability 3
Item 3: Steps
1. Find a chair and put one foot on it at 90 degrees.
2. Jump away as hard as you can, change your feet in the air and put them on the chair.
3. Repeat 2, put the original jump foot back on the chair and complete another jump.
Training course of rapidly improving jumping ability 4
Item 4: vertical jump
1. Keep your feet straight, shoulder width apart, and "lock" your knees. ...
2. Just jump with your calf and bend your foot? Try not to bend your knees ...
3. When you get to the ground, take off quickly again and finish it once. ...
This one is very difficult. You can use your hands to help you take off. ...
Training course of rapidly improving jumping ability 5
Item 5: Tiptoe jumping
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
The practice of leapfrog is necessary, which is helpful to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.
The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a sandbag of 5 Jin to your leg and jump into the pit. Try to jump out of the pit under heavy load. After half a month, dig the pit 20 cm deep and increase the load by 2-3 kg, and continue to practice. In this cycle, at last, when you can't carry any more weight or jump out of the pit, the practice stops here. Take off the load and try again to see how high you can jump.
The second method, the effect is not obvious, but easy to implement. Specific method: Tie a rubber band on your ankle and jump vertically in place. Practice for half an hour every day. But I feel that this method is not effective.
Good luck, future sports star!
In order to develop explosive force, we must increase muscle contraction strength and working distance, shorten working hours. In strength training, we should make rapid movement with small load machinery, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "back throw" mentioned just now is mainly to increase the explosive force by muscle contraction. The increase of strength can enhance the control ability of technology, so in normal training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Changing load and speed. (2) Strengthen professional and technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of muscles, only when the elongated muscles contract, have faster speed and strength. (4) Relaxation exercises after strength exercises.
Among the factors of explosive power, power plays a leading role, so the growth of power is helpful to the development of explosive power. But strength is by no means equal to explosiveness. That is to say, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and sensitivity. Some people can lift a fairly heavy barbell, but they can't do it once they wrestle, specifically because they lack special strength. Judo athletes need strength, speed and endurance when confronting each other. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength.
Problems that should be paid attention to in developing strength:
(1) load. Facts show that only by carrying out strength training under a certain weight condition can the strength be increased, and the different loads used in strength training have different effects. Therefore, the loads are arranged reasonably according to different people in training.
(2) Excess recovery. During exercise, a lot of energy and materials are consumed, exercise stops, catabolism takes a secondary position, and the synthesis of energy and materials begins to recover and exceed the original content of energy and materials in the body.
(3) Training intervals. Practice has proved that strength training is the best, because strength grows fast and fades quickly after stopping training.
(4) Age and gender. The strength training of the same person has different reactions at different ages, and the strength values of men and women are also very different.
Both men and women, as long as they insist on strength training, have a good effect on maintaining and developing strength quality.
First, the most important thing is that you are very yearning for dunk.
Second, you must endure loneliness, eat bitterness and persevere.
Third, you must have confidence in yourself and believe that you can do it! There are many short dunks in history, such as "Little Potato Weber, 170 is not enough" and even can dunk with both hands "the 2000 National Dunk Champion 175". In the United States, many people who are shorter than 175 can dunk "although Europeans and Americans are really strong in physique", we can totally achieve it through proper training. There is an American student in our school named.
Fourth, dunking is not your ultimate goal: to exercise, bring strength and beauty to people, and give people the feeling of flying. Of course, you should be happy.
Enjoy the feeling of flying.
Fifth, if you are below 170, of course, you can't expect to buckle the standard 3.05 basket, because people always have their limits.' You are not heaven.
Only' and it is impossible to train professionally. But you can buckle the basket of about 2.9-2.95, and most of the baskets are so high'
Street, of course. Except in the gym.
Seventh, have a pair of good basketball shoes and adequate protection. Eighth, have time and energy to practice, not afraid of boredom.
Ninth, it's very important to have the support and participation of a bunch of friends. It's best to have a few good bouncers to play together.No. 10, the desire to fly with one hand and fly. Desire is the first.
Second, specific physical requirements in all aspects
1, this process will last for several years, but you should pay attention to physical exercise and love sports. Those who are properly trained can dunk within 1 year -2 years. At least you can give people a feeling of dunking and see your flying majestic posture. Remember to keep exercising, but not every day. You must keep a certain time every week in your daily life. The body should keep less fat. Generally, people who exercise regularly won't have this problem. The key is that you may not be like this when you start, but it doesn't matter. 3. Sports is not just a hobby of basketball. If you are asked to practice track and field, you should not feel useless or irrelevant, or even refuse. 4. If necessary, you can use a holiday (summer vacation is the best) to practice' from morning to night'. This looks a bit BT. But soon you will find yourself able to adapt, and you will always have inexhaustible strength, although you are tired every day. 5. Believe me when I say these words,' If you feel useless, you can leave immediately. 6. You'd better swim and go to the gym, or find your own way. 7. Dunking can make you confident, but remember not to use this person who despises being taller than you.' You know that it will be easier to practice this than you. Everyone has his own advantages.
8, don't affect your study' This is something other than your study' What is certain is that even if you can dunk, you can't get into the professional team, you still have to rely on your study. 9, entertain and educate, don't worry about your own achievements, stick to it and keep it, you will gradually see the results, and pay special attention to the "altitude sickness" in any practice process, such as practicing guitar, piano, Olympic Games, etc.', and your will comes first.
Third, the implementation process (divided into several paragraphs)
When you start from the first day, you should take it as a part of your life, and you can't fish for three days. Don't be afraid that you can't practice, even if you can't, don't be sad, because you learn much more in this process than the dunk itself.
(1) Basketball Special Exercise:
The purpose of dunking is to play basketball. Now let's talk about how to play basketball. Basketball is a team event, which must be clear. But many of our friends who love basketball ignore this point and play it alone. They think that they are playing basketball badly. This is wrong. Maybe you can handle the key ball well. But that's not the fun of basketball. Everyone is the happiest when they are happy. Don't think that they are playing well. Even to despise others for not being able to play is important. Literacy is the first. A player who has played for three years but has good skills just can't catch up with a player who has played for six years. This is a fact, because basketball awareness is the most important, and experience is also very important. The understanding of basketball is different. Don't think that you are playing for war, and you have to go shopping with others. Being tolerant and wise can make many friends and learn a lot. Know this.
(layup) To dunk, we must first make a good shot. There are a lot of notices here. Many people are very accurate in layup, but they can't jump high. This is useful in actual combat, but it is useless for our dunk. Of course, the sense of the ball is very important. Layups are divided into low-handed and high-handed. We use high-handed layups and low-handed ones in other places.
Practice 1. Master layups from the 2 sides of the center line, alternately layups ` 10' and practice with all your strength every time until you can send the ball in your hand to the highest point at the highest point of your take-off, which can make up for your height. You can also improve your ability to stay in the air. This is a basic exercise. You should pay attention to this requirement in your usual layups. All your layups should follow this standard. Pay attention to the fact that the center of gravity must be placed on the take-off leg before taking off, which is conducive to the explosion. Try more' to feel like you are sitting on a spring.' This feeling will eventually lead to the feeling of flying. Practice layups more. Exercise 2. Baseline layups are as required as before, but you should send the basketball into the basket with your side hand. Remember, don't be afraid of not going in, don't be afraid of hitting the basket, and keep the ball in your hand until it reaches the highest point. Exercise 3. Hit the backboard with the ball, as before, and the premise is that you must touch the backboard. This should take into account the problem of bouncing, and the bouncing exercise is described below. The goal of layup is to rebound, and don't let go when the basketball reaches the highest point. Repeat this and give yourself a clear goal, such as today's height. Exercise 4. Long-distance layup must be gradual. At first, the take-off distance is from the point where the backboard enters, and then it will gradually increase. The standard is that you can send the basketball to the basket as a normal layup. Pay attention to your posture and be sure to stretch and chic. This is a slow process. Maybe you can't keep up with "Don't blindly increase the distance", which will make you form a bad habit of layup, and your movements will be deformed. But it is also necessary to try to experience the feeling from time to time at a much farther distance than before, which will make you restrain your movements. Until one day, you can layup with a low hand at the penalty line and a high jumper at the fourth shooting point. Send the basketball to the basket. Pay attention to your movements and realize that you want to fly when you take off.
The above five exercises are the most basic exercises, which can cultivate your ability to stay in the air and control your body, as well as the coordination of layups. Don't shoot until the ball reaches the highest place. Of course, this will have a certain impact on daily games. But you should learn to adjust yourself. These exercises should run through your basketball practice like shooting. Of course, you can find similar training methods yourself, many of them. Everyone should learn drills in practice. It is necessary for you to learn more about the movements of some basketball superstars. Although you may not be able to do them well, repeated training of these difficult movements can cultivate your coordination, flexibility, bouncing and so on. You can also increase the appreciation of basketball. You must have a desire to lay up.
(dribbling, defending, shooting, etc.)
Dribble is very important. Dunk in actual combat is not for others to make a way for you to dunk. You always have to pass and dribble to some extent. However, this has little to do with the core issue under discussion now, so it is omitted and will be discussed in future articles.
(Rebounding) is good for bouncing and consciousness. It will be explained in the bouncing section.
(2) Bouncing special exercises
Dunk without bouncing is unimaginable unless you are as tall as Ao Pang and Yao Ming. The dunk we are pursuing is actually a pursuit of beauty to show the posture of bouncing and flying. There are two parts here, one is independent of basketball, and the other is combined with basketball.
A. independent of basketball.
1. Sprint and long jump. These two are very important. An excellent sprinter must be a long jumper with considerable strength. Speed is also a kind of enjoyment. In dunk, the contraction of quadriceps and gastrocnemius is the strongest, and sprint and long jump are good means to practice these two explosive forces. You can practice these two items in your spare time in physical education class. Sprint: 30m, 50m. 100 meter is not needed, but it is still necessary for all-round development. Pay attention to the contraction of those two muscles in sprint, and you must do your best. Sprint should be run often, but the running time is not necessarily long, and keep the muscles tense.
It's very helpful for training and improvement. Long jump: standing long jump, you must pay special attention to the muscle contraction. Sprint jump, pay attention to the starting speed and the feeling of the center of gravity leg when you take off, and feel your achilles tendon pull to the extreme when you take off. Frog jump: generally 20 meters, 4 rounds can be practiced after playing basketball, and it's easy to improve when you are very tired, but don't overdo it. . Achilles tendon exercises Everyone knows that the length of the Achilles tendon has a great influence on the bounce. If the previous exercise is mainly the training of thigh strength, then the following is the training of gastrocnemius and Achilles tendon. lift heel: Be sure to be fast, otherwise your calf will easily thicken, and you must feel that the Achilles tendon is stretched to the maximum and there is a feeling of tearing. Of course, it is not true. Generally, gyms have such equipment. If not, you can do it yourself. At a certain time, you can do it on the steps, that is, you step on the steps with your toes, and don't step on the rest, so you can do lift heel.
Squat with load and then take off, usually 10 in a group of about 8 groups. Jump on one leg, 30 legs on one leg, and take turns in 8 groups. Still always ask' to feel the stretching of achilles tendon. It's very difficult to squat with one leg to get up in lift heel. You can do it when your leg strength reaches a certain level. You can exercise the static strength of your thighs and calves.
The above exercises don't have to be done specially, but you must do them often in your daily life and look like it, so as to be effective.
3。 Fat consumption and confrontation strength exercises
Swimming: This is the best way to burn fat quickly. You can also try running in shallow water, which is very good for girls to try. Of course, if you want to swim, you can swim every day for a summer vacation. This should be a compulsory course, and you can see how cool a beautiful woman is! Fitness: traditionally speaking, the lighter the person, the better. But strength is very important. It can protect you from injury in confrontation. Practicing with proper load, such as bench press, is very beneficial to the improvement of sprint and the strength of layup. The best thing is boxing, which can fully mobilize your whole body, especially your waist and abdomen. The strength of waist and abdomen is very important for jumping. Stagnation and stretching come from bouncing and your waist and abdomen strength and control. Waist and abdomen special exercises: sit-up, twist, sit-up, load-bearing waist-up, confrontation exercises, arms supporting legs to make legs and bodies vertical, etc. are all good.
B. Quality exercises related to basketball.
1. Sprint back and forth on the court with the ball `just one round trip'. Continue after the break.
2. Throw the ball by yourself or ask someone else to catch the ball and make a layup. There is sufficient run-up time at a far distance and then catch the ball in the air. Remember not to wait until you want to make a layup and catch the ball before asking someone else to throw it, so it's best to throw it by yourself. This kind of practice is conducive to the coordinated practice of the pace. Try more and get used to it. It's also called empty catch, but it's higher than that requirement. 3. Rebound practice: Hit the board by yourself and then take off for the ball. Pay attention to take off with the requirement of bouncing.
4. The most important thing is to touch the height, touch the board and touch the frame. Everyone should give themselves a standard and keep competing. Pay attention to the center of gravity of take-off and feel the feeling of gliding in the air. Don't be the highest point when your hand hits the board at last. Instead, people will glide to the board with their hands held still after take-off, so it must be filled with your practice. This is the core. Take-off requirements are the same as before.