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Seek a way to enhance the bounce (the most brutal)

Action speak for themselves2010-02-08 23:01:28 +0000 #1
My goal is to be able to dunk within 3 months, would like to know what far the most effective ways every day I have time during the day can go to the gym at night. But I do not know how to train ... want to have to understand how one can tell me change my kind of exercises are most effective .. .. to the most tired of the most brutal nor nothing .. I am tall and 178 .. Mogao is 2.9 m
bic _2010-02-08 23:12:52 +0000 #2
well-known American AIRALERT Spring Training Method!!!

USA's most famous vertical jump training program, the ability to excel at is expected to increase vertical jump 20-30 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 made directly to the next project, remember not to rest! !

1st item: squat jump

1, the beginning, squat to 1 / 4 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! ! !


Second item: 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.


Third: Step

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

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

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


Fourth: Vertical Jump

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

2. just use your legs jump, only bend your feet Guo, try to bend the knee ...

3. to the ground, when, and then quickly take-off, to complete a ...

This is a difficult, You can use your hands to help jump ...


fifth entry: toe dance

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

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


6th items: squat jump

This one is only practicing on Wednesday

1. Standing, embrace basketball in the chest

2. Squat (squat), look at the front, back straight, lift toes, thighs must maintain 90 degrees.

3. Jump to 8-13cm, we must keep these two positions,

4. Touch the ground to complete the look. . .

5. If you want to jump under 15 words, 1-14 need to jump on the 8-13cm, 15, the need to make every effort to jump


Training Program Schedule



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