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How to Improve the Bounce

oscarcool2010-02-07 18:02:15 +0000 #1
such as title, do not this: the United States's most famous vertical jump training program, the ability to increase vertical jump is expected to excel at 20-30 cm above training process is hard, the whole process will take 15 weeks.

For each action items, if a movement to make three groups, the groups can not be more than two minutes rest between, if completed, be made directly to the next project, remember not to rest! !

Talk about the experience is like, the best way to improve their own has been
GG Lost Boys2010-02-07 18:04:00 +0000 #2
Sports development today, athlete's jumping ability and endurance capacity of more and more important, many people over a period of time, the strength of After training, although the body become more strong, jumping power and flexibility of the body without a corresponding increase, or even declined. As everyone knows, strength training has multiple effects, must be clear training objectives, choose appropriate methods to achieve the desired results. Integrated whole body strength training for jumping the foundation for growth, sports biomechanics research shows that: the greatest impact on the jumping ability was explosive leg muscles, especially the explosive triceps muscle of calf the greatest impact on the jumping ability; followed by the waist and abdomen muscles explosive force, because you must have a strong waist to drive your whole body with your legs simultaneously increase the strength if the waist bad, when you jump, the same as it like a willow, will absorb the softening power of your rather than pushing you higher; again the explosive shoulder muscles, upper limb to put a positive increase in the take-off ability, and improve the quality of take-off effects and improve the movement of about 20% of the impact. So strength training should be based on mainly the legs, waist and abdomen and shoulder, supplemented by. With sit-ups, Prone back flexion-extension, the opposite side two, the sit-neck elected, weight-bearing lateral move to advanced level of your lower back and shoulders, so as to maximize the explosive leg. Response in the lower limb strength training should be based on calf triceps, quadriceps-based, so you have to squat, toes, full squat, dead lift load, delay, squatting, and sitting Dunqi spend more effort on and to be familiar with these movements the use of methods, in order to achieve a multiplier effect. Doing squat, toes, full squat and dead lift weight-bearing XY -0 must follow the principle of allocation of time, that yield contraction (as squatting process time X indicated) and the maintenance of contraction (as squat to stand before the post - the process of time, said Y) should be artificially lengthened so that the process moves to overcome the contraction (such as the rise process, time to 0 indicated) to be as fast, with time, the shorter the better. X + Y should be 2 seconds to 6 seconds, most of the exercises should be maintained X + Y 3 to 4 seconds. And X and Y should be a long one short, try not to let X = Y, for example, can be apportioned as follows :4-1-0 ,3-1-0 ,2-1-0 ,1-3-0, 1 -2-0, etc.. Delay will be squatting squatting man-made process is divided into a number of height and height of each one to do to stay for some time, the total time should not stay more than six seconds, to the lowest point after the maximum limit of the explosive power to stand for the Movements. For example, can be divided into four (1-1-1-2) or 2 (2-4). Sitting Dunqi sit on the bench when the barbell to shoulder, so that the leg muscles relaxed state by a direct transition to the explosive contraction, in the shortest possible time to complete the stand. As the physiological structure of the reasons for conducting the above-mentioned restrictions on the exercise of the calf muscles were stretched 3 range, can not make triceps muscle of calf to be a stronger stimulus, affecting the results of training. If the first foot in training paving the heel to keep feet off the ground, you will receive unexpected results. Training methods and errors Tiaode Gao bounce or not, mainly rely on explosive power and strength of the calf muscles to decide. So that is developed is a well-developed leg bouncing the key. Misunderstanding: There are many ways to increase Bounce For example: leapfrog, stations, etc. Bu. You can look at their own practice, you jump 20 points or 10 minutes Bu leapfrog the first two days to see is a sore thigh, or calf pain. (I tried it for myself, and the first leg two days did not feel) So, these movements are exercises thigh muscle. Method: I think this is very effective in several ways. Toe weigh on the stairs (thick books, thresholds, etc.), the heel vacant, and then tiptoe exert oneself, to let the body back and forth up and down movement. Be 50 or so, you will feel very tight calf jumped. Then do 10. Do a few hours rest. This method is not tired, but can do anywhere. Very good! Additional training leg explosive ways: from 1 meter to the ground and dancing, and then quickly jump up after landing. 1: weight-bearing toes name implies, is focused on carry things to mention toe with personal ability, the former two groups each of 20, finally a group of 25-30! ! ! ! Toes upward when the outbreak of the rapid upward mention that at the highest point should be set 1-2 seconds, then slowly drop, can not look down to! ! ! 2: Saudi leapfrog, I have a friend who is a provincial swim team practice, he did not make good training, coaches are often punished leapfrog, over a period of time, we were playing, and asked him to buckle not? He did not know, we tried the up, I am eyeballing a bit, at least in the Mogao 3.35! ! ! ! He just jumped in the concrete floor, if the sand, then leg strength to withstand twice as much cement should be. Each group of 30! ! ! In the plains, then 30 meters back and forth a group, do three sets! ! ! 3, weight-bearing squat, depending on individual abilities, hoisting barbells, do squat, and toes as fast from slow down, one thing to say is that a certain waist straight! ! ! Done after the thigh muscles ache! ! ! ! The first two groups each of 10, the third group of 13-15 months! If we can do I can not move up, this should take care! ! Do what! ! ! 4, pull the steps to find the Achilles tendon, tiptoe standing above, and the toes, like, straining up top, then slowly fall and fall when the heel must be met as far as possible, the way each of 20, do three sets! ! ! ! 5, exercise waist, abdomen that is sit-ups, slow down fast from each group 20, three groups! ! ! Waist, to find someone to help, you first you have the waist on the bed, so your friend or family hold him down, so the entire upper body would be vacated, and then let the head next to land, suddenly raised to the highest point of stop 1 -- 2 seconds and slowly fall, each group of 20, three groups!
▓ Jujue恋嗳℡2010-02-07 18:08:45 +0000 #3
Hello -!

Jumping ability -! Exercise

Each person has much room for development -! ! That depends on the efforts of the late

Let me talk about practicing under the spirit of desire for the attention of

willpower must maintain the state of

the best to practice every day when they have to say to yourself will be able to successfully

general practice ranging from 1 week

1 week after no willpower willpower of their desire to give up

so it would be difficult so that every day said to himself, will succeed

practice even when the goal should be accurate today's busy practice

have not felt the time was trained under the determination of the order to the future of how I accomplished here can not give up

is a battle to overcome the psychological adjustment

I'll give you sell some of the method is practical and bounce

jump training methods and more practical:


First of all you have to master the jump method, when you dance with the toes hair force, remember to take off the moment abdomen (this may be the beginning a bit difficult, but for a long time will naturally be of the abdomen), bring up the whole body, in particular, hands, jumping up when the hands are too forced! take-off Respiratory breathing when, after landing breath! refueling exercise bar, in addition to focus on practicing jumping, basketball, but also pay attention to practice!

followed by a big jump training methods other than those other, more practice you have to fine Aberdeen focus on:

1, power, this practice you can sprint 100 meters, so have a good calf muscles so explosive, a lot practice and from 100 meters or 50 meters sprint bar.

2, usually more than skipping a day, hundreds of thousands of sub-total hop. In this way, can reduce the fat, and increase the leg muscles to enhance sexual drive.

3,, step by step according to the training courses, the Department must will succeed and I believe that yourself, and strive to pay a return there will be surprises!!!

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

Oh, and then add one point , you squat, put his hands behind, and then skip steps, just started jumping a 2. and then slowly add up, and so well trained in their own feelings, and jumped on their feet and hands like a natural place ... can also be ... there is to be practiced long jump, standing long jump and red running long jump, these details are the key to determine your jumping ability ah!!!

If you see more practice jumping and upgrade skills

Then I sell Next -

also my hair is not posted over on so many of the

want to help you



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