What are the training methods to improve jumping ability

What are the training methods to improve jumping ability?

1. Increase the strength of the hip and enhance the explosive power of the hip, with or without instruments. Stand upright and take one step forward with one leg, with the center of gravity in the middle of the two legs. During squatting, the center of gravity moves from the middle to the front foot, and the knees bend at a 45 degree angle. Pay attention to the feeling of hip exertion, 15 times in one group, and exchange legs, a total of 3 groups.

2. Increase lower limb strength lower limb strength is like the engine of bounce force. The stronger the leg muscles, the greater the upward explosive force, and finally reach the maximum vertical leap.

Calf strength exercises. The strengthening of calf muscles is essential to jump higher. Stand upright on the ground, land on the front half of your feet, lift the heels of both feet vertically upward from the ground, persist in landing on your heels for 2 seconds, and repeat the action. This action can increase the range of muscle movement. You can also do one leg at a time, making sure to alternate between each leg to ensure balance. 20 times in each group, 3 groups in total.

3. Improve the flexibility of ligaments. Flexibility also plays an obvious role in increasing the springing force. Flexibility can increase the process of springing force, so as to increase the springing force and jumping height. We can improve flexibility by pressing legs and stretching muscles after warm-up. When stretching muscles, we should pay special attention to the stretching of calf muscles, which can stretch our ligaments well and increase the elasticity of ligaments can also effectively improve the bounce force.

factors affecting bounce force

1. Ankles if your ankles are like frog ankles, they are small from the back and slightly wide from the side. That’s good. You have the first characteristic of excellent bouncing. Because the ankles are small, the force from the feet can be more concentrated from the ankles to the body through the legs when taking off.

2. Toes if your big toes are very long, I’m sorry, you are doomed to not jump high. Because the long toes shorten the distance between the arches of the feet and disperse a lot of force. And also affects the elasticity of landing.

3. If you look at the heel tendon, the tendon that grows up behind your heel, if it is appropriate in thickness, is flexible, and grows at a high place, it almost sticks to the knee joint before it has the calf. Then you are lucky. You can go high and jump like a frog. This can be seen at a glance from many NBA bounce kings.

precautions in the process of training spring strength

When we are doing spring strength training, we can’t blindly carry out weight-bearing so as not to affect our health. And when pressing the leg, we should warm up to avoid ligament strain.

In addition, when testing the springing force, we should pay attention to the coordinated exertion of the limbs. After taking off, we should pay attention to the upward swing of the arms, which can effectively drive the body and increase the upward force of the body, so as to improve the height of our jump and increase the springing force.