Vertical jump training

Item 1: Half Squat Jump

1. At the beginning, squat down to the position of 1/4 and raise your hands.

2. Jump off the ground with all your strength and finish it once when landing.

Item 2: Raise your toes (raise your heels)

1. First find a step or a book to pad your feet, then put your toes on it, and don't touch the ground or mat with your heels.

2. Raise your heel to the highest point.

3. Slowly put it down to the position before lifting your toes and finish it once.

Item 3: Steps

1. Find a chair and put one foot on it. The thighs and calves are at 90 degrees.

2. Try to jump away, change your feet in the air and put them on the chair.

3. Repeat 2, put the original jumping foot back on the chair and finish it once.

Item 4: vertical jump

1. Keep your feet straight, shoulder width apart, and lock your knees.

2. Jumping with the calf can only bend the ankle, and try not to bend the knee.

3. When you get to the ground, take off quickly again and finish it once.

Item 5: Tiptoe jump

1. Lift the heel to the highest point.

2. Take off quickly with the heel, the take-off shall not exceed 1.5-2.5cm, and it shall be completed at one time when landing.

The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train leg muscles.

Training schedule

First week

Project 1: 2 groups, 20 in each group.

Item 2: two groups, one group 10.

Item 3: 2 groups, one group 10.

Item 4: 2 groups, 15 group.

Item 5: 1 group, a group 100.

Third week

Item 1: 3 groups, 25 in one group.

Item 2: 2 groups, 20 in each group.

Item 3: 2 groups, 15 group.

Item 4: 2 groups, 25 in each group.

Item 5: 1 group, a group of 300.

Fifth week

Item 1: 4 groups, 25 in each group.

Item 2: 2 groups, 30 in each group.

Item 3: 2 groups, 20 in each group.

Item 4: 2 groups, 35 in each group.

Item 5: 2 groups with 250 in each group.

Seventh week

Item 1: 4 groups, 30 in each group.

Item 2: 2 groups, 40 in each group.

Item 3: 2 groups, 25 in each group.

Item 4: 2 groups, 50 in each group.

Item 5: 2 groups, 350 in each group.

Ninth week

Item 1: 4 groups, 50 in each group.

Item 2: 2 groups, 50 in each group.

Item 3: 2 groups, 30 in each group.

Item 4: 2 groups, 70 in each group.

Item 5: 3 groups, 300 in each group.

Eleventh week

Item 1: 6 groups, 50 in each group.

Item 2: 4 groups, 30 in each group.

Item 3: 2 groups, 35 in each group.

Item 4: 2 groups, 90 in each group.

Item 5: 4 groups, a group of 275.

Take a week off in the thirteenth week.

Week 15

Item 1: 4 groups, each group 100.

Item 2: 4 groups, 50 in each group.

Item 3: 2 groups, 50 in each group.

Item 4: two groups, one group 100.

Item 5: 4 groups, 400 in each group.

Besides, there are other ways.

Other methods

The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, practice stops here. Take off the load and try again to see how high you can jump.

The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day. But I feel that this method is not effective.