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 long is enough to improve the bounce. You must keep stretching your 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 complicated 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 coached by a physical training coach. If you train by yourself, it is best to do high-strength training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-strength training is to use barbells for heavy-load exercises. There are three typical and commonly used: Third, 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 hard-working spirit. The so-called sprint requires you to rush forward at full speed after preparing for the activity, not at medium speed. Special speed training is the same as high-strength training, so you don't have to practice every day, just three hours a week. Also pay special attention to the use of small; Strength training means to enhance the strength of the muscles in the back of the thigh. Fourth, there are many specialized bouncing exercises, such as skipping rope, jumping hurdles, touching the hoop, touching the upper edge of the small black box, and even touching the upper edge of the backboard. Item 3: Step 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 jumped foot back on the chair to complete another jump. Quickly improve the jumping ability training tutorial 4 item 4: vertical jump 1. Put your feet straight, shoulder width apart, and "lock" your knees ... 2. Jump only with your calves, only bend your ankles, and try not to bend your knees ... 3. When you reach the ground, jump quickly and complete it once ... This item is very difficult. You can use your hands to help you take off ... Quickly improve your jumping ability Training Course 5 Item 5: Tiptoe jump 1. Lift your toes to the highest point, 2. Take off quickly with your toes, and the jump should not exceed 1.5 or 2.5cm.