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How can the increase could be a very good jumping ability?

cobra's rise2010-01-19 02:01:12 +0000 #1
The best realistic approach can also be practiced at home
Phantom fighter2010-01-19 02:06:21 +0000 #2
rapid increase in Spring Training Tutorial

USA's most famous vertical jump training program, the ability to excel at is expected to increase vertical jump from 20 to 30 cm above training process is hard, the whole process will take 15 weeks.

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

1st item: squat jump

1, the beginning, squat to? Position, hands placed on the former,

2, up jumped off the ground for 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. Touch the ground when complete a.

Next, simply repeat the above steps! ! !

Rapid increase in Spring Training Tutorial 2

The second: lift toes (toes)

1. First of all, find a cascade or a book to pad feet, and then only the toes on the top, heels should not touch the ground or Dianzhe

2. Toe carried to the highest point of

3. Then gradually down to complete one. . Feet completed, the completion of a group.

Rapid increase in Spring Training Tutorial 3

Third: Step

1. To find a chair to put one foot is entered, a 90-degree

2. Make every effort to jump open, change in the air, feet on the chair,

3. repeat 2, the original take-off foot back into the chair, complete another jump.

Rapid increase in Spring Training Tutorial 4

Fourth: Vertical Jump

1. Put your feet straight, and shoulder width, "lock" your knees ...

2. Just use your legs jump, only be able to bend your feet Guo, try to bend the knee ...

3. to the ground, when, and then quickly jump to complete a ...

This is a difficult, You can use your hand to help the rapid take-off ...

Spring Training Tutorial increase 5 5th item: toe dance

1. will be carried to the highest point of the toe,

2. with the toes quick take-off, jump shall not exceed 1.5 or 2.5cm

Leapfrog practice is necessary, for the jumping ability increase is certainly helpful, because this is a way to train strength. In addition, there are other ways.

The first method is the most effective, and also the most difficult, and can make you bounce in a short time to improve. Specific practices: Wage Keng, about one meter deep. Your legs tied at 5 pounds of sandbags, jump into the pit. Try to load the case of leaping out from the pit. Half a month, it will pit deepened 20 cm, while the load increase by 2-3 pounds, continued to practice. Such a cycle, and finally can no longer lift heavy loads, not leaps from the pit when the practice to stop there. Lifting heavy loads, and then try to jump how high.

The second method, the effect is not very obvious, but easy to implement. Specific Methods: tie a rubber band on the ankle, standing vertical jump. Daily practice half an hour. But I feel that this approach not apparent.

I wish you good luck, the future sports star!
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modern basketball rivalry has shown signs of high-altitude pattern Pinqiang more intense, strength and speed contest have become increasingly prominent, who can obtain a height advantage, who will be able to master the game of active, high-altitude advantage in addition depends on the athlete's height, the outstanding jumping ability is the key to compete for space superiority. Jumping ability is a basketball player, one of the important physical quality, it is not only a basketball game a necessary condition for battle space superiority, but also more difficult to master a variety of air movement basis.

Chinese basketball player's height is relatively low compared to the world's top teams, therefore, the level of competition in the world, we must rely on a good jumping ability to compensate for the height of the space caused by insufficient capacity to fight the gap.

How to improve jumping ability is an important issue we face, the purpose of this study is to jump through basketball player characteristics and improve the jumping ability of the training principles of analysis, proposed to increase the jumping ability of the training methods for training to provide some meaningful reference for basis.

1 on the characteristics of basketball player bouncing the analysis of

due to the characteristics of basketball, so basketball athletes in the jumping his power reflected its own characteristics, the largest of which is characterized by a large extent reflects the strength of quality, in particular, level of development of explosive . Basketball game in a variety of different jumps, show jumping in the technical structure of the different requirements. In determining the bounce of training content and to select the training content and choice of training methods, must fully consider the characteristics of basketball players bounce.

According to incomplete statistics, the game, in each game of basketball players need to jump in 120

140 times, fast run 4000

5000 meters. The race conditions, the athletes in the jumping area is mainly reflected two characteristics, both the randomness and diversity.

Random: basketball game conditions require the athletes the best in all cases the high jump, jumping fast, continuous jumping, stayed in the air a long time the air moves more change.

Diversity: diversity of take-off mode, there are marching orders, the take-off both feet, both feet jump in situ, almost all of the take-off mode.

According to these characteristics, a basketball player in the preparations before take-off posture, in addition to keep the right knee bent, the result of ankle dorsiflexion that the leg forward so that a larger ankle angle smaller calf muscles were stretched after the group .

To develop explosive power, we must increase the muscle contraction strength and working distance, shorten working hours, strength training, make a small load of machinery for rapid movement, without reducing its speed, and gradually increase the load to improve the strength of muscle contraction . Just said use "bear cast" technology moves fall opponent, rely mainly on the strength increase explosive muscle contraction. Increase the power of technology can enhance the ability to control, so in ordinary training, not only the technical efforts, but also particularly in the increase, such as explosive power, efforts to improve the speed of muscle contraction. Practice has proved that high-intensity explosive is to improve the performance essential factors. So how do to improve explosive power? (A) transform load and speed. (B) to strengthen professional and technical training to enhance muscle control and movement made the ability to relax before the force. (C) the initial muscle length, only the lengthening of the muscle contraction only faster and strength. (D) after the forces of practicing relaxation exercises.

In the explosive force of the factors, forces play a leading role, so the strength of growth contribute to explosive growth. But the forces are by no means explosive. That does not have the power in actual combat will be able to make good use of technology. The explosive force of a judo athlete must pass the basic strength and speed, technology, combining the sensitivity of coordination in order to play. Some people can lift very heavy weights, but a wrestling fail at specifically is the lack of specific strength. Judo athletes confrontation, they need strength, but also the speed, but also endurance, strength of some of our athletes do not feel bad, the key is the special ability and speed-strength difference. Training in the future attention should be paid in a power transferred to the special forces, special forces based on the increase.

The development of power should pay attention to the problem:

(a) load. Facts show that only under certain conditions, the weight of strength training in order to make the power increase, and strength training in the use of a different load, the effect of different, therefore, vary in training, reasonable arrangements for loading.

(B) of the super-compensation. A lot of energy consumption of the movement of goods, sports stop catabolism secondary role, energy, material synthesis began to recover in excess of the original substances in the body of energy.

(3) training interval. Practice has proved that strength training in order to repeat the best, because the strength of fast-growing subsided after cessation of training is also faster.

(4) Age and gender. Strength training the same person at different ages during the reaction is different from the value of the size of the power of men and women are very different.

Both men and women, as long insisted on strength training, to maintain and develop the strength of the quality of a good results.

How to improve your jumping ability.

How to improve jumping ability? This is a standing problem. Discuss the second problem we must overcome racial misunderstanding the question, and must not be used by some authorities to advocate the so-called the "racial theory" intimidated. Ethiopian born will be able to jump the theory is totally untenable, otherwise, my high jump champion Zheng Fengrong, Ni Qin, Zhu Jianhua of the world record then how to explain? I certainly do not deny the importance of natural conditions, however hard the day after tomorrow, scientific training is more important!

I am talking about some of my personal experience and experience.

1, spring force is full-body strength, running speed, reaction speed, physical coordination, flexibility, flexibility, a comprehensive expression.

Therefore, we can not think that increasing the bounce on the jumping all day long on the list of. You must adhere to stretch his body every day in different parts of the tendons, ligaments, muscles and joints to expand the scope of activities at the same time, do all sorts of complex help to improve physical coordination of gymnastics. Action to be accurate, beautiful, both power and ease.

2, strength training is best arranged by a physical training instructor and counseling.

If your training, preferably 2 to 4 times a week the great strength training, the training must pay attention to safety in order to avoid accidental injury. The so-called strength training is to use the big load of the barbell exercises. The most typical commonly used in three ways: <BR< p>

Load Dunqi, mentioning bell, snatch. In short, this practice results the higher the number, your jumping ability, the better.

As for the weight of each practice, group number, frequency, action specification and other issues, in principle, is:

a big strength training at least twice a week, not more than four times, to give the body time to recover excess, but for many years carried out uninterrupted.

2, the best arrangements for each class of the above three practice methods.

3, we should pay attention to big movements strength training of technical specifications, must not recklessly.

4, the small strength training is the use of a variety of comprehensive training equipment and dumbbells, and other training. Lighter weight, group numbers and more frequently. The purpose is to improve muscular endurance, and thicker muscle fibers, reducing fat, strength training can be a small change in the garden every day to practice, but it is best not to and great strength training the same time. Whether big or small power strength training, a course of time not to delay too long, from 1.5 to 2 hours is appropriate. There also need the density

3 strength, speed training to improve jumping ability is also an important aspect.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on the spirit of your hardship. The so-called sprint, require you to own forging ahead at full speed after the warming-up, rather than medium speed. Specific speed training strength training with large the same, do not have to practice every day, every Wednesday hours. Also pay special attention to the use of small; strength training means to strengthen the back of the thigh muscle group strength.

4, a variety of specialized means of jumping exercises are many, such as rope skipping, hurdle race, touch ring, touch on the small black box along, and even touch on the backboard along.

Finally, I would like to mention the nervous system and the relationship between jumping ability. We already know that speed, strength, coordination, flexibility, flexibility, these qualities in an instant the role of an integrated down on the ground bounce is generated when the power, then what are these qualities in an instant it broke out at the same time? Is the motivation and motor nervous system. In other words, if you really want to but above the highest of all, you have to leave no stone unturned to make their own motor system to send out the strongest muscles in your body the impulse signal. This strong stimulation group of intense muscle contraction force generated tremendous energy, muscle contraction, in turn prompted intense group of motor neuron system is more sensitive, which could give a stronger impulse. The two promote each other, the more you jump higher. But it is also difficult in the difficult, there is no powerful motivation, motor nerve system is not powerful impulse, and all the so-called scientific, modernization, management, training methods and means are all nonsense. Finally, I wish your dreams come true.

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