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How to increase jumping

Ad545745072010-04-15 22:10:50 +0000 #1
I am under the age of 17, height 180, bouncing general, I play basketball, but one purpose, that is, freedom to be able to dunk one day.

But I knew I was not born in the spring, but can be acquired to attain this wish and hope that the basketball-loving friends tell me that the most effective way to increase the bounce.
love promise の 【】2010-04-15 22:25:05 +0000 #2
1, Spring is a whole body strength, running speed, reaction speed, physical coordination, flexibility, a comprehensive reflection of the flexibility.

So we can not think increasing the bounce on the jumping all day's on the line. You have to stretch every day for your whole body's tendons, ligaments, muscles, expand the scope of joint activities, while doing complex help to improve physical coordination of gymnastics. Action to be accurate, beautiful, both power and ease.

Second, strength training is best arranged by the physical training instructors and counseling.

If your training is best carried out 2-4 times per week, the big strength training, safety training must be to avoid accidental injury. The so-called barbell strength training is the use of large-load exercise. There are three most commonly used typical: <BR< p>

3, speed training is to improve an important aspect of Spring.

Repeated sprint training is necessary. 30 times, 50 times, 80 times maybe, it depends on your fine vicious suffer tread yu shu K Carpenter dawdle emergency tie down some dry Mi Fu Tuan majority of the hunchback I Dan Wong Hing Tong W ㄏ chuan invasion pregnancy Pirates of the bark Minimata loopholes α Ken Pirates of the Huai curse Cheuk soy waste scoff Amaranthus ∈ Ben pure fear punishment umbrella; hanging Zhe Procellariiformes ⒁ xiang shake squint. Huan α nephew Ken Pirates of the fat lying flat basket tray group Wedelia Luan see rancid dry crop husbandry α ∪ Jun?

4, a variety of specialized means of spring practice is over, such as rope skipping, hurdle, touch the ring, touching the upper edge of a small black box, even touch the backboard along.

Finally, I want to mention the nervous system and the relationship between the Spring. We already know that speed, strength, coordination, flexibility, flexibility, integrated these qualities down in an instant effect on the ground to produce Spring, then what is the quality of the outbreak in the moment while it? Is the motivation and motor nervous system. That is, if you really want to but above the highest of all, you have to try every means to make their own motor system to send out the strongest muscles of the impulse signal. This strong stimulus to force drastic contraction of muscles tremendous energy, muscle group movement severe contraction in turn causes more sensitive nervous system, can send a stronger impulse. The two promote each other, the more you jump higher. But it is also difficult in the difficult, not super motivated, super motor system does not impulse, all the so-called scientific, modernization, management, training methods and means are all nonsense. Finally, I wish you dreams come true

should be everyone's request, I give to a few methods:

a rapid increase in Spring Training Tutorial 1 rapid increase in Spring Training Tutorial

America's most famous jump training program, Nerishige expected to increase vertical jump ability from 20 to 30 cm above training process is hard, the whole process to 15 weeks.

For each action item, if a motion should be three groups, rest between the groups can not exceed 2 minutes, if completed, be made directly to the next project, remember to take a break! !

First: squat jumps to 1, the beginning, squat to? Position, hands placed on the front,

2, up jumped off the ground at least 20 to 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 time.

Next, simply repeat the above steps! ! !

Rapid increase in Spring Training Course 2

second: heels with (toes)

1. First, find a cascade or a book to pad feet, then only the toes on top, not the heel or in Dianzhe

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

Rapid increase in Spring Training Tutorial 3

Third: the steps to 1. To find a chair, placed one foot is entered, a 90 degree

2. Do all of the jump to open in feet of air exchange in a chair, 3. repeat 2, the original take-off foot back chair, complete another jump.

Rapid increase in Spring Training Tutorial 4 Fourth: jump to 1. Legs straight, and shoulder width, "lock" your knees ...

2. Just use your leg jump, only bend your feet Guo, bend the knee as much as possible ... 3. to the ground when, then quickly take off, complete a ...

This is a very difficult, you can help your hands off ...

rapid increase Spring Training Tutorial 5 Fifth: toe jump

1. to toe carried to high,

2. tiptoe rapid take-off, jump shall not exceed 1.5 or 2.5cm

think good on the back!

1: weight-bearing toes the name suggests, is to focus on objects carrying capacity of individuals to mention toes, the former two groups of 20 each, and finally a group of 25-30! ! ! ! Toes upward when the outbreak, quickly move up, the highest point in the set 1-2 seconds, then slowly drop, can not look down to! ! !

2: Sand leapfrog, I have a friend, is the provincial swim team practice, he did not properly trained, are often punished leapfrog coach, over a period of time, we play together, they asked him not to buckle? He does not know, tried it on the go, I visually a bit, at least Mogao 3.35! ! ! ! He just jumped in the cement, if the words in the sand, legs withstand twice the force should be the cement. N = 30! ! ! 30 meters in the ground, then back and forth for a group to do three! ! !

3, squat, in a personal capacity, carrying the bar, do squat, and toes as fast from the slow down, there is one thing to say is that some straight back! ! ! Done after the thigh muscle pain! ! ! ! The first two groups of 10 each, the third group of 13-15 months! If it can not move up, this should pay attention to safety! ! Within our capabilities! ! !

4, to find the Achilles tendon pull stage, stood on his toes, and toes as high pressure up top, then slowly fall down, down as much as possible when the heel must be met, the way each group of 20 to do three! ! ! !

5, exercise waist, abdomen that is sit-ups, slow down fast from each group 20, three! ! ! Waist, finding someone to help you, you first on the bed throughout your waist, let your friends or family hold him down, so the entire upper body will be vacated, and then let the head next to the ground, snapped up to the highest point of stop 1 - 2 seconds and slowly fall, each group 20, group 3!

This is my past and I do not even bounce a friend to practice some of the experience! ! ! If you stick with it, then had to touch the Marina of 3 months must be able to buckle down! ! ! !

Spring training endurance strength

according to (World Scientific Translation newspaper) reported that U.S. experts believe that physical fitness activities should include:

1. Enhance endurance exercise rhythm, movement

30 minutes, with half the strength even deep breathing, pulse control in 1 minute between 100-130 times. Options Exercise: walking, small run, bike trainer, Teng stairs, dancing.

Effect: to help you lose excess weight quickly, because the process of movement in your body produces a special kind of material, involved in the decomposition of fat; the risk of stroke and infarction zero, strong heart, blood vessels Huaihai drama and the respiratory system; promote lower blood cholesterol levels and blood pressure, blood circulation to become normal; relieve mental tension and stress; increased working pressure.

2. Increased physical exercise

If only completed enhanced endurance exercise does not change the amount of muscle, once stopped practice, minus the weight will rebound, therefore, the need for increased physical exercise, sports mode options: dumbbell, weight-bearing squat, chin-up, enhance physical trainer.

Effect: to control weight; to promote the balanced development of the body; muscle fitness, aging is not easy; strengthen the skeletal system.

3. Enhanced Spring practice

complete freedom to practice. Do not let joint rust, do not let the muscles lose elasticity. Particularly those who lack of physical activity in daily life need to practice in this area. Exercise Mode options: a variety of stretching exercises, bending in all directions, dancing, yoga power yoga.

Effect: to prevent the headaches and muscle tension caused because of chronic back pain, neck pain; reduction, such as dislocation, sprain risk; contribute to the rapid elimination of psychological tension, anti-aging.

Ai Fuxun basketball individual skills can be said to be a peak in one of the (NBA emergence of a number of different types of basketball summit, such as Michael Jordan and Kareem Abdul-Jabbar, etc.). The overall features of this peak is mainly embodied in a "quick" word. Break through the first two steps faster; shot off fast; fast-break layup approach fast, jump fast. With exceptional running ability and jumping ability to hover, forming the basic technical characteristics Yifu Xun.

Yifu Xun's "fast" everyone can see, but why he is so fast? May not be clear to everyone. Basketball

technically fast, of course, must have a certain absolute speed as a basis, but this is not an absolute factor. 100 meters to 11 seconds or so of people in a lot of people (estimated Yifu Xun's 100 m speed also in 11 seconds or so), but basketball can achieve Yifu Xun such "fast" would be his only one! And basketball does not need real-meter speed, a few meters to 10 meters is sufficient. The following analysis of several of his technology "quick" fundamentals, hope to those who want to excel as a youth basketball udarnik little help.

1, the first two fast break: break through to fast break to prepare before the start is extremely important. Essentials is the first movement is "dry relaxed waist, full body center of gravity forward," similar to the sprint start. "Waist Dry relax" very important, is the key to fast start! Noting Yifu Xun situation before the breakthrough yet? He can be done "very relaxed waist dry." Many players are always Bie had a break before the force of mortality, did not know before the break should be the full relaxation! The second is a breakthrough before the feint. Break before the action has two effects leave a role deceive each other, to break through manufacturing space. Another more important role is to provide quick reaction forces break through (or drive). Only two roles are full of false action is successful. Some players tend to only know the first role of feint, while ignoring the more important second effect, so a breakthrough technology to greatly reduced the (seriously think about your actions have a second role in fake it?). A rapid breakthrough in the completion of high quality must be established and quality at the right false start moves on. There is a feint in essence, to prepare action shooting, outside shooting prospective players often do not need another false move, as long as the ball ready to move immediately to make a shot, but his shot ready to move to start before the break to prepare and combine extraordinary quality can be achieved. Therefore, the "cast" and "conflict" is the basketball individual skills of two mutually dependent protection of important technology. Just have a technology easily be defensive players. Domestic pitchers often can not "suddenly" in an important game to play on hard. Yifu Xun the most trouble is that he can "vote" to "surprise", so it is very difficult to defend. Fortunately, his shot is not very stable, or even more difficult to prevent (again, thanks to a breakthrough on Miller is not strong, otherwise the same. That is probably why nothing is perfect it).

2, shot off fast: jumping either to jump fast, and second, Tiaode Gao. Dance fast and Tiaode Gao is not the same. Of course, if the physical mechanics from the point of view, the object height from the ground if the same initial velocity are the same, no same speed. But basketball is technically a "quick jump" is not the initial speed of the body off the ground, but to "complete the preparation of short take-off" fast. We also ready to take off, who's "time to complete the process of preparing a short takeoff," will "jump quickly." In the biological point of view of dynamics, power good people Tiaode Gao thigh, calf strength of good people to dance fast. Because the use of leg power "to complete the process of preparing a short time off." I hope the "quick jump" people must pay attention to exercise legs and feet, arch strength. To know "Tiaode Gao" on a smaller player is far from "quick jump" important. Because Ai Fuxun only 180cm, and then jump over 2 meters high relative big one did not advantage, there is important to dance fast. Francis vacant ground 120cm, even better than Yifu Xun, but not from the Matches Yifu Xun jump fast. Therefore more difficult to defend some of Yifu Xun. Ai Fuxun sudden jump shot completed very quickly, often the defender had a chance to respond that he had shot the ball. This is of course related to his light as possible, but he may well have legs is also an important factor in jumping ability.

Third, fast-break layup soon: Yifu Xun's layup including approach speed, take off fast. In fact, I personally enjoyed the Yifu Xun's layup technique. 180cm height, actually in force as a mountain height, such as forest NBA games could be so casual to the basket, really is always lovely. When I was young playing basketball fast break layup also known for, in the surrounding "country bumpkin" is also a minor celebrity fans, so layup is no stranger to watch the game player's layup process of awareness is estimated few accidents. However, in view Yifu Xun's shot was always able to find that he can use my unexpected manner layup process, and then Wan Cheng De Ji Qi beautiful, not pretentious, really rare (I do not appreciate the excessive solely photo-op artificial layup and dunk). Therefore, great attention to technical analysis Yifu Xun's layup, but also compared with their own experiences. Most people like the high jump run-up layup as always: a big step forward until after the small step of a brake vacated layup. Obviously approach the body movements and slow fluctuations, which were created to defend the basic conditions for a reasonable cover. Cool defender easily determine the flight time and route, but also have time to cover his final step. If the height, spring holds certain advantages, one mind, "hot pot" in this form. The shot of a little man So the master must first break such layup rule, the defending no way to judge their own flight time and layup of the line, definitely not to give blocks of time left defender, defensive players have scarcely tall react when the layup is complete. This Yifu Xun done extremely beautiful. The process of careful observation Yifu Xun's layup layup's approach will find that he did not "rise and fall movements and slow approach" (similar to the long jump), rapid run-up step immediately vacated layup. Almost all the defenders are still in full follow in his fast moving, he has vacated a layup. With this layup similar to the long jump, vacated not high, but certainly far enough. Tall players have an absolute height, but not necessarily, and far, so there is no way Yifu Xun's layup. One thing should arouse sufficient attention, is the layup, "far" advantage. Quick layup little man should be nowhere near as heavy weight high! I have only 177cm tall with a quick layup master communicated. His speed of 100 m 3 in 11 seconds or so, 70 years who had entered the provinceA professional team. His main technical features is the ability to defensive player than he was tall under the high-speed layup, and the action generous stretch, no cover, "as arrogant Yan wings" (a veteran coach such comments). Once, he told me his layup point is vacated his point arc in the top of the penalty! So far? I started not to believe, but careful observation is true (do not think Michael Jordan's dunk vacant point on the negative only at the free throw line description here, dunk and layup in the height difference of at least 50cm, distance of at least 80cm, is entirely different a). My physical condition is not he such a good meter speed in just 12 seconds, under his teaching strongly adjust their vacant spots, it has also to be vacated at the service line near the layup. And the effect was very good, and I was therefore have a unique skill means layup. I have experience in teaching the student never conservative, but very few who can understand, may also be because the "material" owes something bad. Published online If you have a young and scholars to master, and also my wish was.

Fast, tall, and far, in the layup is very difficult to achieve. Players must have full bounce, speed, and sufficient technical awareness (comprehensive analysis of spring means the front of the "quick jump" and "Tiaode Gao"). Observed Yifu Xun's layup not difficult to find, although he can easily dunk with one hand, but rarely used (I only met once). Layup also see far not seen when high, and the most rare is never to show off. Flutter simple field layup, on safely to score. See Yi Fuxun ball style than the 11 tattoos on his body is more simple. This is also where most commendable.

Course, Yifu Xun's personal technique is perfected, but without his excellent running ability is difficult to play. As for his field the ball the way I am not very much enjoyed. But that is another issue, I do not want to discuss it.

Training methods and errors bounce

Tiaode Gao is not high, mainly by explosive calf muscle and strength to decide. So that is developed is jumping leg developed the key.

Myth: There are many ways to increase bouncing example: leapfrog, stations and other stances. You can look at your practice, you jump 20 leapfrog or stop for 10 minutes Horse, the first two days to see a sore thigh or leg pain. (I tried it for myself, and the first two days the lower leg did not feel) so that these movements are exercises thigh muscle.

Method: I think these methods are very effective.

Toe Dian stairs (thick books, threshold, etc.), the heel suspended, and then tiptoe Push, back and forth movement up and down the body. Be 50 or so, you will feel very tight leg jump. Then do 10. Several hours before the rest. This method is not tired, and can do anywhere. Very good!

Additional training leg explosive way: from 1 meter to the ground jump, then quickly jump up after landing

wuxinfbi2010-04-15 22:35:30 +0000 #3
more practice the activity of the knee.

The most basic of leapfrog!

Leg pressing one dumbbell back squatting with legs open adult word horse cross back and forth.

Much more than running bounce
ffbgff2010-04-15 22:34:06 +0000 #4
hello -

When I first said to practice the spirit of desire for attention

willpower must maintain the best condition

a practice every day when they have to say to myself will be able to

bounce successful training methods, more practical:


First of all you have to master the method of jump, you jump when the toes force, and remember to tuck off the moment (this may at first be hard, but for a long time will naturally curl up), bring up the whole body, in particular, is the hands, jump up when the hands are too hard! off breathing to inhale, exhale after landing! refueling exercise it, apart from stressing the spring training, should focus on basketball practice!

Second, in addition to the big spring training methods other, more detailed practice you should pay attention to Aberdeen:

1, explosive power, you can practice this meter sprint, so good for calf muscles explosive, lots of practice, or 50 meters from 100 meters sprint it.

2, usually more than skipping a day, hundreds of thousands of sub-total jump. This is to reduce the fat, and increase the leg muscles increased sexual drive.

3,, step by step according to the training class on the Department must will be successful, believe it, there will be surprises to pay a return!!!

The key is to practice exercises leg muscles (thigh, calf) and calf's explosive ...

Oh, and then add you squat, put his hands behind, and then jump ladder, jump started a 2. and then slowly add up, so their feelings turn out to be pretty good, jumped on the stand, put your hands ... so natural ... there can also be practiced long jump, standing long jump and running long jump red, these details are the key to determine your Spring ah!!!

If you want to be jumping up people. . (Http://

that is relatively better trained

Another point, do the time point of Europe and the United States can put songs, strong point: such as LINKIN PARK and can stimulate the body's potential.

There is also a positive way, such as heart, suggesting that the firm that they can complete!

living habits: In addition, daily exercise is important:

get as much rope, shuttle run, touch the rim like that.

usually in the most taboo smoking, drinking there all night, is causing injury to

other injuries is also a great hamper!

diet: President of muscle training, eat more protein food;

daily persist reference milk, eggs, beans. Remember to eat more vegetables, very important!

perseverance: the point is to uphold the final say, can not remember three days of fishing, and starts,

training no matter how good, does not adhere to mean wasted effort, We have it for six months as a unit.

uphold all of the above note for half a year to see how well their variable bounce!

One final point: study hard, serious life, cherish the time and love the people around!!!
LH199410292010-04-15 23:47:06 +0000 #5
exercise leg muscles
habits yi people2010-04-16 00:28:15 +0000 #6



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