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Schedule vertical jump training programs seek AA4

kbai1234562010-04-03 07:11:41 +0000 #1
RT
clouds of Lancelot2010-04-03 07:17:33 +0000 #2
What do you want this

American's most famous jump training program on Monday, three, five weeks of practice

s * Date squat jump heels with toes jump jump jump squat jump stool (only Wed)

group number group number of repeat repeat repeat group number group number group number of repeat repeat repeat group number to 1 2 2,021,021,021,511,004 15

2 3,202,152,152,201,200,420 3 3,252,202,152,251,300,420 4 3,302,252,202,302,200,420

54,252,302 202352250425 6 2,502,352,252,402,300,430 7 4,302,402,252,502,350,525 8 3,502,452,302,604,200,525

9 4,502,502,302,703,300,530

1,054,025,523,528,042,505 30 1,165,043,023,529,042,755 30 124754352402 1004300630 13 rest - do not do this set of exercises to 14 3,302,302,202,301,250,420 15 (weeks 1.2.4.5) 4 100 4 50 2 50 2 100 4 400 5 50

American's most famous jump training program is expected to jump after Nerishige ability to increase from 20 to 30 cm or more, exercise very hard process, the whole process to 15 weeks.

For each action item, if a motion to do 3 groups , resting between the groups can not exceed 2 minutes, if completed, be done directly for the next project, remember to take a break! !

First: squat jump to 1. Initially, squat to the body 1 / 4 position, hands placed on the front

2. Up to break out of the ground at least 20-25cm (if you feel easy, you can jump to 25-30cm)

When in the air, your hands need to be placed behind the ground, the completion of a

Second: heels with (toes)

1. First of all, find a cascade or a book pad feet, then only the toes on one foot above the ground or the heel shall not Dianzhe

2. Carried to the highest point of the heel 3. Then gradually go, and complete a ..

the other foot Repeat the above steps

Third: jump stool

1. To find a chair, placed one foot slapping, thigh and leg at 90 degrees to 2. Do Open

full of jumping in the air for feet and other foot on a chair 3. Repeat step 2, the original take-off foot back into the chair, to complete a

Fourth: jump to 1. legs straight, and shoulder width, "lock" your knees ...

2. just use your leg jump, only bend your legs, try not bend the knee ...

3. landing , then quickly take off, complete a ...

Fifth: toe jump to 1. feet shall not be bent, will be carried to the highest point of the heel to 2. tiptoe quickly off, heels touching the ground, not to be super jump

off 1.5 - 2.5cm, to complete a

Sixth: squat jump

This one is only

1 in the Wednesday practice. standing, embrace basketball in front

2. squat (squat), look ahead, back straight, lift toes, legs and body needs to maintain 90 degrees.

3. jump 8-13cm, we must maintain the position in step 2 to 4. the land, to complete a ... 5. If you want to jump under 15 words, 1 -14 under the need to jump 8-13cm, 15, the need to make every effort to jump

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