How can jumping ability be regarded as powerful
Publish: 2021-05-07 15:14:54
1. Inborn is very important. The most famous vertical jump training program in the United States is expected to improve the ability of vertical jump by 20 to 30 cm. The training process is very hard, and the whole process takes 15 weeks.
for each action, if one action needs to be performed in three groups, the rest between groups can not exceed 2 minutes. If it is completed, you need to do the next project directly, and remember not to rest
item 1: half squat jump
1. At the beginning, half squat to? 2. Jump up at least 20 to 25 cm from the ground If you find it easy, you can jump to 25-30cm. When you're in the air, put your hands behind you. When landing, finish once
next, just repeat the steps above< First, find a step or a book to pad your feet, and then only put your toes on it, and your heels can't touch the ground or pad it.
2. Lift your toes to the highest point
3. Slowly put them down to complete one time, Complete a group.
quickly improve jumping ability training tutorial 3
item 3: steps
1. Find a chair and put one foot up at 90 degrees
2. Jump as far as you can, change your feet in the air and put them on the chair,
3. Repeat 2, put the original foot back on the chair and finish another jump<
Training Course for rapidly improving jumping ability 4
item 4: vertical jump
1; Locking & quot; Your knees...
2. Jump only with your calves, and only bend your feet, and try not to bend your knees...
3. When you get to the ground, take off again quickly, and complete once...
this is very difficult, you can use your hands to help take off...
quickly improve the jumping ability training course 5
item 5: toe jump
1. Lift your toes to the highest point,
2, When jumping, it should not be more than 1.5 or 2.5cm
it is necessary to practice frog leaping, which is helpful for the improvement of jumping ability, because after all, it is a way to train strength. In addition, there are other methods
the first method is the most effective and the most difficult, which can make you improve your bounce in a short time. Specific measures: dig a pit, about one meter deep. Tie 5 jin sandbags on your legs and jump into the pit. Try to jump out of the pit with a load. Half a month later, dig the pit to a depth of 20 cm, and increase the load by 2-3 Jin. Continue to practice. In this way, when it comes to the time when you can no longer bear weight or jump out of the pit, the practice is over. Lift the load and try to jump as high as you can
the effect of the second method is not very obvious, but it is easy to implement. Specific method: tie rubber band on ankle, jump in situ. Practice for half an hour every day. But I feel that the effect of this method is not obvious
good luck, future sports star
in order to develop explosive force, it is necessary to increase the muscle contraction strength and working distance, shorten the working time. During strength training, it is necessary to use a small load of machinery for rapid movement, and graally increase the load to improve the muscle contraction strength without recing the speed. Just now, the technique of "shoulder throw" is mainly used to increase the explosive force by muscle contraction. The increase of strength can enhance the ability to control technology, so in normal training, we should not only work hard on technology, but also especially on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power 1 Change load and speed 2 Strengthen the professional technical training, improve the muscle control ability and the relaxation ability before the action 3 The initial length of a muscle is faster and stronger only when the lengthened muscle contracts 4 Relaxation after strength training
among the factors of explosive power, power plays a leading role, so the growth of power is concive to the development of explosive power. But power is by no means explosive. That is to say, in actual combat, we can't use technology well with strength. The explosive power of a judo athlete can only be exerted through the coordination of basic strength, speed, technique and sensitivity. Some people can lift quite heavy barbells, but they can't wrestle. Specifically, they lack special strength. Judo athletes need not only strength, but also speed, but also enrance. Some of our athletes feel that the strength is not bad, the key is the special ability and fast strength. In the future training, we should pay attention to the improvement of special strength on the basis of transferring a set of strength to special strength
problems that should be paid attention to in developing power:
(1) load. The fact shows that only when strength training is carried out under certain weight conditions, can strength be increased, and different loads used in strength training have different effects. Therefore, the load should be reasonably arranged according to different people
(2) over recovery. During exercise, a lot of energy and materials are consumed, exercise stops, catabolism takes a secondary position, and the synthesis of energy and material begins to recover and exceed the original content of energy and material in the body< (3) training interval. Practice has proved that interval is the best strength training, because the strength grows fast and subsides quickly after stopping training< (4) age and gender. The same person's strength training has different responses in different ages, and the strength values of men and women are also very different
both men and women, as long as they insist on strength training, it has a good effect on maintaining and developing strength quality<
first, the most important thing is that you yearn for nking very much.
Second, you must enre loneliness and persevere after suffering.
Third, you must be confident in yourself and believe that you can do it! There are many short nks in history, such as little potato Weber, who can nk with both hands even when he is less than 170. In the United States, there are many short nks who can nk with both hands. Although the quality of European and American people is really strong, we can achieve it through proper training. Our school has an American student named Matthew, You may know that he is fat and not very tall, but he can take off and hold the basket.
Fourth, nking is not your ultimate goal. Exercise, bring strength and beauty to people, and give them the feeling of flying. Of course, you should enjoy the feeling of flying.
fifth, if you are lower than 170, of course, you can't expect to nk the standard 3.05 basket, Because people always have limits, you are not talented and can't train professionally. But you can buckle 2.9-2.95 baskets. Most baskets are so high, except in the gym.
seventh, have a pair of good basketball shoes and adequate protection. Eighth, have time and energy to practice, not afraid of boredom.
ninth, have a lot of friends' support and participation, This is very important. It's better to have a few good jumpers to play with. Tenth, the desire to be able to skillfully fly to the basket with one hand and fly. Desire is the first.
Second, the specific physical requirements
1. This process will last for several years. However, those who pay attention to physical training, like sports and are properly trained can nk within one to two years, At least you can give people a sense of nk, you can see your flying posture. Remember that continuous exercise, but not every day. You must keep a certain amount of time every week. In your daily life, you should pay attention to keep the training effect. 2. The body should keep less fat. Generally, regular exercise will not have this problem. The key is that you may not start like this. But it doesn't matter. 3, Sports is not just a hobby of basketball. If you are asked to practice track and field, you should not feel useless or irrelevant, or even refuse to do so. 4. When necessary, you can use a holiday (summer vacation is the best) to practice from morning to night. This seems a bit BT, but soon you will find that you can adapt to it, and although tired every day, you always have endless strength, 6. You'd better be able to swim and go to the gym, or think of your own way. 7. Dunking can make you confident, but remember not to use it to despise people who are higher than you. It's easy to practice higher than you. Everyone has his own strengths and potential.
8, Don't affect your study. This is something other than your study. It's certain that even if you can nk, you can't get into the professional team. You still have to rely on your study. 9. Teach in fun. Don't worry about your achievements. Stick to them and keep them. You will see the results slowly, especially; High altitude reaction & quot; This can be found in any practice process, such as practicing guitar, piano, doing Olympic Games, etc. ', will first.10, be active in playing basketball, and be good at imitating the actions of stars.
Third, the implementation process (divided into several sections)
from the first day, you should take it as a part of your life, and you can't fish for three days, Even if you can't practice, don't feel sad, because you learn much more in this process than the slam nk itself.
(1) basketball special practice:
slam nk is for playing basketball. Now let's talk about how to play basketball. Basketball is a collective event, This point must be clear. But many of our friends who like basketball ignore this point. They think that they can't play alone. This is wrong. No matter who can't replace a group, maybe you can handle the key ball well. But the fun of basketball is not here. Everyone is the happiest. Don't think that you play well, Quality is the first. A player who has played for three years but has good skills can't catch up with a player who has played for six years but has poor skills. This is a fact, because the awareness of basketball is the most important and experience is also very important. The understanding of basketball is not the same. Don't think that you are going to fight, and you have to fight with others, Tolerance and wisdom can help you make a lot of friends and learn a lot. Only when you know these can you play basketball on the street or even in a formal game. Dunk will become your weapon.
(layup) nk, First of all, make a good layup. Here are a lot of things to pay attention to. A lot of people are good at layup, but they don't jump high. This is useful in practice, but it's not useful for our nk. Of course, the sense of the ball is very important. Layup is divided into low hand and high hand. We take high hand layup, and low hand is used in other places.
exercise 1, Alternate lay ups in groups of 10. Practice every take-off with all your strength until you can reach the highest point of your take-off, which can make up for your height, This is a basic practice. You should pay attention to this requirement in your usual layup. All your layups should follow this standard. Pay attention to that the center of gravity must be put on the take-off leg before taking off, Practice more layups. Practice 2. The bottom line layup is required to be the same as the front, but the basketball should be sent into the basket by the side hand. Remember not to be afraid of not entering the basket. Always keep the ball in your hand until it reaches the highest point, The requirement is the same as before. The premise is that you have to touch the backboard, which should be taken into account
for each action, if one action needs to be performed in three groups, the rest between groups can not exceed 2 minutes. If it is completed, you need to do the next project directly, and remember not to rest
item 1: half squat jump
1. At the beginning, half squat to? 2. Jump up at least 20 to 25 cm from the ground If you find it easy, you can jump to 25-30cm. When you're in the air, put your hands behind you. When landing, finish once
next, just repeat the steps above< First, find a step or a book to pad your feet, and then only put your toes on it, and your heels can't touch the ground or pad it.
2. Lift your toes to the highest point
3. Slowly put them down to complete one time, Complete a group.
quickly improve jumping ability training tutorial 3
item 3: steps
1. Find a chair and put one foot up at 90 degrees
2. Jump as far as you can, change your feet in the air and put them on the chair,
3. Repeat 2, put the original foot back on the chair and finish another jump<
Training Course for rapidly improving jumping ability 4
item 4: vertical jump
1; Locking & quot; Your knees...
2. Jump only with your calves, and only bend your feet, and try not to bend your knees...
3. When you get to the ground, take off again quickly, and complete once...
this is very difficult, you can use your hands to help take off...
quickly improve the jumping ability training course 5
item 5: toe jump
1. Lift your toes to the highest point,
2, When jumping, it should not be more than 1.5 or 2.5cm
it is necessary to practice frog leaping, which is helpful for the improvement of jumping ability, because after all, it is a way to train strength. In addition, there are other methods
the first method is the most effective and the most difficult, which can make you improve your bounce in a short time. Specific measures: dig a pit, about one meter deep. Tie 5 jin sandbags on your legs and jump into the pit. Try to jump out of the pit with a load. Half a month later, dig the pit to a depth of 20 cm, and increase the load by 2-3 Jin. Continue to practice. In this way, when it comes to the time when you can no longer bear weight or jump out of the pit, the practice is over. Lift the load and try to jump as high as you can
the effect of the second method is not very obvious, but it is easy to implement. Specific method: tie rubber band on ankle, jump in situ. Practice for half an hour every day. But I feel that the effect of this method is not obvious
good luck, future sports star
in order to develop explosive force, it is necessary to increase the muscle contraction strength and working distance, shorten the working time. During strength training, it is necessary to use a small load of machinery for rapid movement, and graally increase the load to improve the muscle contraction strength without recing the speed. Just now, the technique of "shoulder throw" is mainly used to increase the explosive force by muscle contraction. The increase of strength can enhance the ability to control technology, so in normal training, we should not only work hard on technology, but also especially on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power 1 Change load and speed 2 Strengthen the professional technical training, improve the muscle control ability and the relaxation ability before the action 3 The initial length of a muscle is faster and stronger only when the lengthened muscle contracts 4 Relaxation after strength training
among the factors of explosive power, power plays a leading role, so the growth of power is concive to the development of explosive power. But power is by no means explosive. That is to say, in actual combat, we can't use technology well with strength. The explosive power of a judo athlete can only be exerted through the coordination of basic strength, speed, technique and sensitivity. Some people can lift quite heavy barbells, but they can't wrestle. Specifically, they lack special strength. Judo athletes need not only strength, but also speed, but also enrance. Some of our athletes feel that the strength is not bad, the key is the special ability and fast strength. In the future training, we should pay attention to the improvement of special strength on the basis of transferring a set of strength to special strength
problems that should be paid attention to in developing power:
(1) load. The fact shows that only when strength training is carried out under certain weight conditions, can strength be increased, and different loads used in strength training have different effects. Therefore, the load should be reasonably arranged according to different people
(2) over recovery. During exercise, a lot of energy and materials are consumed, exercise stops, catabolism takes a secondary position, and the synthesis of energy and material begins to recover and exceed the original content of energy and material in the body< (3) training interval. Practice has proved that interval is the best strength training, because the strength grows fast and subsides quickly after stopping training< (4) age and gender. The same person's strength training has different responses in different ages, and the strength values of men and women are also very different
both men and women, as long as they insist on strength training, it has a good effect on maintaining and developing strength quality<
first, the most important thing is that you yearn for nking very much.
Second, you must enre loneliness and persevere after suffering.
Third, you must be confident in yourself and believe that you can do it! There are many short nks in history, such as little potato Weber, who can nk with both hands even when he is less than 170. In the United States, there are many short nks who can nk with both hands. Although the quality of European and American people is really strong, we can achieve it through proper training. Our school has an American student named Matthew, You may know that he is fat and not very tall, but he can take off and hold the basket.
Fourth, nking is not your ultimate goal. Exercise, bring strength and beauty to people, and give them the feeling of flying. Of course, you should enjoy the feeling of flying.
fifth, if you are lower than 170, of course, you can't expect to nk the standard 3.05 basket, Because people always have limits, you are not talented and can't train professionally. But you can buckle 2.9-2.95 baskets. Most baskets are so high, except in the gym.
seventh, have a pair of good basketball shoes and adequate protection. Eighth, have time and energy to practice, not afraid of boredom.
ninth, have a lot of friends' support and participation, This is very important. It's better to have a few good jumpers to play with. Tenth, the desire to be able to skillfully fly to the basket with one hand and fly. Desire is the first.
Second, the specific physical requirements
1. This process will last for several years. However, those who pay attention to physical training, like sports and are properly trained can nk within one to two years, At least you can give people a sense of nk, you can see your flying posture. Remember that continuous exercise, but not every day. You must keep a certain amount of time every week. In your daily life, you should pay attention to keep the training effect. 2. The body should keep less fat. Generally, regular exercise will not have this problem. The key is that you may not start like this. But it doesn't matter. 3, Sports is not just a hobby of basketball. If you are asked to practice track and field, you should not feel useless or irrelevant, or even refuse to do so. 4. When necessary, you can use a holiday (summer vacation is the best) to practice from morning to night. This seems a bit BT, but soon you will find that you can adapt to it, and although tired every day, you always have endless strength, 6. You'd better be able to swim and go to the gym, or think of your own way. 7. Dunking can make you confident, but remember not to use it to despise people who are higher than you. It's easy to practice higher than you. Everyone has his own strengths and potential.
8, Don't affect your study. This is something other than your study. It's certain that even if you can nk, you can't get into the professional team. You still have to rely on your study. 9. Teach in fun. Don't worry about your achievements. Stick to them and keep them. You will see the results slowly, especially; High altitude reaction & quot; This can be found in any practice process, such as practicing guitar, piano, doing Olympic Games, etc. ', will first.10, be active in playing basketball, and be good at imitating the actions of stars.
Third, the implementation process (divided into several sections)
from the first day, you should take it as a part of your life, and you can't fish for three days, Even if you can't practice, don't feel sad, because you learn much more in this process than the slam nk itself.
(1) basketball special practice:
slam nk is for playing basketball. Now let's talk about how to play basketball. Basketball is a collective event, This point must be clear. But many of our friends who like basketball ignore this point. They think that they can't play alone. This is wrong. No matter who can't replace a group, maybe you can handle the key ball well. But the fun of basketball is not here. Everyone is the happiest. Don't think that you play well, Quality is the first. A player who has played for three years but has good skills can't catch up with a player who has played for six years but has poor skills. This is a fact, because the awareness of basketball is the most important and experience is also very important. The understanding of basketball is not the same. Don't think that you are going to fight, and you have to fight with others, Tolerance and wisdom can help you make a lot of friends and learn a lot. Only when you know these can you play basketball on the street or even in a formal game. Dunk will become your weapon.
(layup) nk, First of all, make a good layup. Here are a lot of things to pay attention to. A lot of people are good at layup, but they don't jump high. This is useful in practice, but it's not useful for our nk. Of course, the sense of the ball is very important. Layup is divided into low hand and high hand. We take high hand layup, and low hand is used in other places.
exercise 1, Alternate lay ups in groups of 10. Practice every take-off with all your strength until you can reach the highest point of your take-off, which can make up for your height, This is a basic practice. You should pay attention to this requirement in your usual layup. All your layups should follow this standard. Pay attention to that the center of gravity must be put on the take-off leg before taking off, Practice more layups. Practice 2. The bottom line layup is required to be the same as the front, but the basketball should be sent into the basket by the side hand. Remember not to be afraid of not entering the basket. Always keep the ball in your hand until it reaches the highest point, The requirement is the same as before. The premise is that you have to touch the backboard, which should be taken into account
2. First practice standing long jump, strengthen leg muscles, often touch high, I believe your bounce can increase. What's more, playing doesn't have to rely on jumping, but also on skills. Practice shooting frequently.
3. The most famous vertical jump training program in the United States is expected to improve the ability of vertical jump by 20 to 30 cm. The training process is very hard, and the whole process takes 15 weeks.
for each action, if one action needs to be done in three groups, the rest between groups can not exceed 2 minutes. If it is finished, you need to do the next project directly, and remember not to rest
item 1: half squat jump
1. At the beginning, half squat to? 2. Jump up at least 20 to 25 cm from the ground If you find it easy, you can jump to 25-30cm. When you're in the air, put your hands behind you. When landing, finish once
next, just repeat the steps above< First, find a step or a book to pad your feet, and then only put your toes on it, and your heels can't touch the ground or pad it.
2. Lift your toes to the highest point
3. Slowly put them down to complete one time, Complete a group.
quickly improve jumping ability training tutorial 3
item 3: steps
1. Find a chair and put one foot up at 90 degrees
2. Jump as far as you can, change your feet in the air and put them on the chair,
3. Repeat 2, put the original foot back on the chair and finish another jump<
Training Course for rapidly improving jumping ability 4
item 4: vertical jump
1; Locking & quot; Your knees...
2. Jump only with your calves, and only bend your feet, and try not to bend your knees...
3. When you get to the ground, take off again quickly, and complete once...
this is very difficult, you can use your hands to help take off...
quickly improve the jumping ability training course 5
item 5: toe jump
1. Lift your toes to the highest point,
2, When jumping, it should not be more than 1.5 or 2.5cm
it is necessary to practice frog leaping, which is helpful for the improvement of jumping ability, because after all, it is a way to train strength. In addition, there are other methods
the first method is the most effective and the most difficult, which can make you improve your bounce in a short time. Specific measures: dig a pit, about one meter deep. Tie 5 jin sandbags on your legs and jump into the pit. Try to jump out of the pit with a load. Half a month later, dig the pit to a depth of 20 cm, and increase the load by 2-3 Jin. Continue to practice. In this way, when it comes to the time when you can no longer bear weight or jump out of the pit, the practice is over. Lift the load and try to jump as high as you can
the effect of the second method is not very obvious, but it is easy to implement. Specific method: tie rubber band on ankle, jump in situ. Practice for half an hour every day. But I feel that the effect of this method is not obvious
good luck, future sports star
in order to develop explosive force, it is necessary to increase the muscle contraction strength and working distance, shorten the working time. During strength training, it is necessary to use a small load of machinery for rapid movement, and graally increase the load to improve the muscle contraction strength without recing the speed. Just now, the technique of "shoulder throw" is mainly used to increase the explosive force by muscle contraction. The increase of strength can enhance the ability to control technology, so in normal training, we should not only work hard on technology, but also especially on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power 1 Change load and speed 2 Strengthen the professional technical training, improve the muscle control ability and the relaxation ability before the action 3 The initial length of a muscle is faster and stronger only when the lengthened muscle contracts 4 Relaxation after strength training
among the factors of explosive power, power plays a leading role, so the growth of power is concive to the development of explosive power. But power is by no means explosive. That is to say, in actual combat, we can't use technology well with strength. The explosive power of a judo athlete can only be exerted through the coordination of basic strength, speed, technique and sensitivity. Some people can lift quite heavy barbells, but they can't wrestle. Specifically, they lack special strength. Judo athletes need not only strength, but also speed, but also enrance. Some of our athletes feel that the strength is not bad, the key is the special ability and fast strength. In the future training, we should pay attention to the improvement of special strength on the basis of transferring a set of strength to special strength
problems that should be paid attention to in developing power:
(1) load. The fact shows that only when strength training is carried out under certain weight conditions, can strength be increased, and different loads used in strength training have different effects. Therefore, the load should be reasonably arranged according to different people
(2) over recovery. During exercise, a lot of energy and materials are consumed, exercise stops, catabolism takes a secondary position, and the synthesis of energy and material begins to recover and exceed the original content of energy and material in the body< (3) training interval. Practice has proved that interval is the best strength training, because the strength grows fast and subsides quickly after stopping training< (4) age and gender. The same person's strength training has different responses in different ages, and the strength values of men and women are also very different
both men and women, as long as they insist on strength training, it has a good effect on maintaining and developing strength quality<
first, the most important thing is that you yearn for nking very much.
Second, you must enre loneliness and persevere after suffering.
Third, you must be confident in yourself and believe that you can do it! There are many short nks in history, such as little potato Weber, who can nk with both hands even when he is less than 170. In the United States, there are many short nks who can nk with both hands. Although the quality of European and American people is really strong, we can achieve it through proper training. Our school has an American student named Matthew, You may know that he is fat and not very tall, but he can take off and hold the basket.
Fourth, nking is not your ultimate goal. Exercise, bring strength and beauty to people, and give them the feeling of flying. Of course, you should enjoy the feeling of flying.
fifth, if you are lower than 170, of course, you can't expect to nk the standard 3.05 basket, Because people always have limits, you are not talented and can't train professionally. But you can buckle 2.9-2.95 baskets. Most baskets are so high, except in the gym.
seventh, have a pair of good basketball shoes and adequate protection. Eighth, have time and energy to practice, not afraid of boredom.
ninth, have a lot of friends' support and participation, This is very important. It's better to have a few good jumpers to play with. Tenth, the desire to be able to skillfully fly to the basket with one hand and fly. Desire is the first.
Second, the specific physical requirements
1. This process will last for several years. However, those who pay attention to physical training, like sports and are properly trained can nk within one to two years, At least you can give people a sense of nk, you can see your flying posture. Remember that continuous exercise, but not every day. You must keep a certain amount of time every week. In your daily life, you should pay attention to keep the training effect. 2. The body should keep less fat. Generally, regular exercise will not have this problem. The key is that you may not start like this. But it doesn't matter. 3, Sports is not just a hobby of basketball. If you are asked to practice track and field, you should not feel useless or irrelevant, or even refuse to do so. 4. When necessary, you can use a holiday (summer vacation is the best) to practice from morning to night. This seems a bit BT, but soon you will find that you can adapt to it, and although tired every day, you always have endless strength, 6. You'd better be able to swim and go to the gym, or think of your own way. 7. Dunking can make you confident, but remember not to use it to despise people who are higher than you. It's easy to practice higher than you. Everyone has his own strengths and potential.
8, Don't affect your study. This is something other than your study. It's certain that even if you can nk, you can't get into the professional team. You still have to rely on your study. 9. Teach in fun. Don't worry about your achievements. Stick to them and keep them. You will see the results slowly, especially; High altitude reaction & quot; This can be found in any practice process, such as practicing guitar, piano, doing Olympic Games, etc. ', will first.10, be active in playing basketball, and be good at imitating the actions of stars.
Third, the implementation process (divided into several sections)
from the first day, you should take it as a part of your life, and you can't fish for three days, Even if you can't practice, don't feel sad, because you learn much more in this process than the slam nk itself.
(1) basketball special practice:
slam nk is for playing basketball. Now let's talk about how to play basketball. Basketball is a collective event, This point must be clear. But many of our friends who like basketball ignore this point. They think that they can't play alone. This is wrong. No matter who can't replace a group, maybe you can handle the key ball well. But the fun of basketball is not here. Everyone is the happiest. Don't think that you play well, Quality is the first. A player who has played for three years but has good skills can't catch up with a player who has played for six years but has poor skills. This is a fact, because the awareness of basketball is the most important and experience is also very important. The understanding of basketball is not the same. Don't think that you are going to fight, and you have to fight with others, Tolerance and wisdom can help you make a lot of friends and learn a lot. Only when you know these can you play basketball on the street or even in a formal game. Dunk will become your weapon.
(layup) nk, First of all, make a good layup. Here are a lot of things to pay attention to. A lot of people are good at layup, but they don't jump high. This is useful in practice, but it's not useful for our nk. Of course, the sense of the ball is very important. Layup is divided into low hand and high hand. We take high hand layup, and low hand is used in other places.
exercise 1, Alternate lay ups in groups of 10. Practice every take-off with all your strength until you can reach the highest point of your take-off, which can make up for your height, This is a basic practice. You should pay attention to this requirement in your usual layup. All your layups should follow this standard. Pay attention to that the center of gravity must be put on the take-off leg before taking off, Practice more layups. Practice 2. The bottom line layup is required to be the same as the front, but the basketball should be sent into the basket by the side hand. Remember not to be afraid of not entering the basket. Always keep the ball in your hand until it reaches the highest point, The premise is that you have to touch the backboard. This should consider the problem of bouncing, bouncing
for each action, if one action needs to be done in three groups, the rest between groups can not exceed 2 minutes. If it is finished, you need to do the next project directly, and remember not to rest
item 1: half squat jump
1. At the beginning, half squat to? 2. Jump up at least 20 to 25 cm from the ground If you find it easy, you can jump to 25-30cm. When you're in the air, put your hands behind you. When landing, finish once
next, just repeat the steps above< First, find a step or a book to pad your feet, and then only put your toes on it, and your heels can't touch the ground or pad it.
2. Lift your toes to the highest point
3. Slowly put them down to complete one time, Complete a group.
quickly improve jumping ability training tutorial 3
item 3: steps
1. Find a chair and put one foot up at 90 degrees
2. Jump as far as you can, change your feet in the air and put them on the chair,
3. Repeat 2, put the original foot back on the chair and finish another jump<
Training Course for rapidly improving jumping ability 4
item 4: vertical jump
1; Locking & quot; Your knees...
2. Jump only with your calves, and only bend your feet, and try not to bend your knees...
3. When you get to the ground, take off again quickly, and complete once...
this is very difficult, you can use your hands to help take off...
quickly improve the jumping ability training course 5
item 5: toe jump
1. Lift your toes to the highest point,
2, When jumping, it should not be more than 1.5 or 2.5cm
it is necessary to practice frog leaping, which is helpful for the improvement of jumping ability, because after all, it is a way to train strength. In addition, there are other methods
the first method is the most effective and the most difficult, which can make you improve your bounce in a short time. Specific measures: dig a pit, about one meter deep. Tie 5 jin sandbags on your legs and jump into the pit. Try to jump out of the pit with a load. Half a month later, dig the pit to a depth of 20 cm, and increase the load by 2-3 Jin. Continue to practice. In this way, when it comes to the time when you can no longer bear weight or jump out of the pit, the practice is over. Lift the load and try to jump as high as you can
the effect of the second method is not very obvious, but it is easy to implement. Specific method: tie rubber band on ankle, jump in situ. Practice for half an hour every day. But I feel that the effect of this method is not obvious
good luck, future sports star
in order to develop explosive force, it is necessary to increase the muscle contraction strength and working distance, shorten the working time. During strength training, it is necessary to use a small load of machinery for rapid movement, and graally increase the load to improve the muscle contraction strength without recing the speed. Just now, the technique of "shoulder throw" is mainly used to increase the explosive force by muscle contraction. The increase of strength can enhance the ability to control technology, so in normal training, we should not only work hard on technology, but also especially on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power 1 Change load and speed 2 Strengthen the professional technical training, improve the muscle control ability and the relaxation ability before the action 3 The initial length of a muscle is faster and stronger only when the lengthened muscle contracts 4 Relaxation after strength training
among the factors of explosive power, power plays a leading role, so the growth of power is concive to the development of explosive power. But power is by no means explosive. That is to say, in actual combat, we can't use technology well with strength. The explosive power of a judo athlete can only be exerted through the coordination of basic strength, speed, technique and sensitivity. Some people can lift quite heavy barbells, but they can't wrestle. Specifically, they lack special strength. Judo athletes need not only strength, but also speed, but also enrance. Some of our athletes feel that the strength is not bad, the key is the special ability and fast strength. In the future training, we should pay attention to the improvement of special strength on the basis of transferring a set of strength to special strength
problems that should be paid attention to in developing power:
(1) load. The fact shows that only when strength training is carried out under certain weight conditions, can strength be increased, and different loads used in strength training have different effects. Therefore, the load should be reasonably arranged according to different people
(2) over recovery. During exercise, a lot of energy and materials are consumed, exercise stops, catabolism takes a secondary position, and the synthesis of energy and material begins to recover and exceed the original content of energy and material in the body< (3) training interval. Practice has proved that interval is the best strength training, because the strength grows fast and subsides quickly after stopping training< (4) age and gender. The same person's strength training has different responses in different ages, and the strength values of men and women are also very different
both men and women, as long as they insist on strength training, it has a good effect on maintaining and developing strength quality<
first, the most important thing is that you yearn for nking very much.
Second, you must enre loneliness and persevere after suffering.
Third, you must be confident in yourself and believe that you can do it! There are many short nks in history, such as little potato Weber, who can nk with both hands even when he is less than 170. In the United States, there are many short nks who can nk with both hands. Although the quality of European and American people is really strong, we can achieve it through proper training. Our school has an American student named Matthew, You may know that he is fat and not very tall, but he can take off and hold the basket.
Fourth, nking is not your ultimate goal. Exercise, bring strength and beauty to people, and give them the feeling of flying. Of course, you should enjoy the feeling of flying.
fifth, if you are lower than 170, of course, you can't expect to nk the standard 3.05 basket, Because people always have limits, you are not talented and can't train professionally. But you can buckle 2.9-2.95 baskets. Most baskets are so high, except in the gym.
seventh, have a pair of good basketball shoes and adequate protection. Eighth, have time and energy to practice, not afraid of boredom.
ninth, have a lot of friends' support and participation, This is very important. It's better to have a few good jumpers to play with. Tenth, the desire to be able to skillfully fly to the basket with one hand and fly. Desire is the first.
Second, the specific physical requirements
1. This process will last for several years. However, those who pay attention to physical training, like sports and are properly trained can nk within one to two years, At least you can give people a sense of nk, you can see your flying posture. Remember that continuous exercise, but not every day. You must keep a certain amount of time every week. In your daily life, you should pay attention to keep the training effect. 2. The body should keep less fat. Generally, regular exercise will not have this problem. The key is that you may not start like this. But it doesn't matter. 3, Sports is not just a hobby of basketball. If you are asked to practice track and field, you should not feel useless or irrelevant, or even refuse to do so. 4. When necessary, you can use a holiday (summer vacation is the best) to practice from morning to night. This seems a bit BT, but soon you will find that you can adapt to it, and although tired every day, you always have endless strength, 6. You'd better be able to swim and go to the gym, or think of your own way. 7. Dunking can make you confident, but remember not to use it to despise people who are higher than you. It's easy to practice higher than you. Everyone has his own strengths and potential.
8, Don't affect your study. This is something other than your study. It's certain that even if you can nk, you can't get into the professional team. You still have to rely on your study. 9. Teach in fun. Don't worry about your achievements. Stick to them and keep them. You will see the results slowly, especially; High altitude reaction & quot; This can be found in any practice process, such as practicing guitar, piano, doing Olympic Games, etc. ', will first.10, be active in playing basketball, and be good at imitating the actions of stars.
Third, the implementation process (divided into several sections)
from the first day, you should take it as a part of your life, and you can't fish for three days, Even if you can't practice, don't feel sad, because you learn much more in this process than the slam nk itself.
(1) basketball special practice:
slam nk is for playing basketball. Now let's talk about how to play basketball. Basketball is a collective event, This point must be clear. But many of our friends who like basketball ignore this point. They think that they can't play alone. This is wrong. No matter who can't replace a group, maybe you can handle the key ball well. But the fun of basketball is not here. Everyone is the happiest. Don't think that you play well, Quality is the first. A player who has played for three years but has good skills can't catch up with a player who has played for six years but has poor skills. This is a fact, because the awareness of basketball is the most important and experience is also very important. The understanding of basketball is not the same. Don't think that you are going to fight, and you have to fight with others, Tolerance and wisdom can help you make a lot of friends and learn a lot. Only when you know these can you play basketball on the street or even in a formal game. Dunk will become your weapon.
(layup) nk, First of all, make a good layup. Here are a lot of things to pay attention to. A lot of people are good at layup, but they don't jump high. This is useful in practice, but it's not useful for our nk. Of course, the sense of the ball is very important. Layup is divided into low hand and high hand. We take high hand layup, and low hand is used in other places.
exercise 1, Alternate lay ups in groups of 10. Practice every take-off with all your strength until you can reach the highest point of your take-off, which can make up for your height, This is a basic practice. You should pay attention to this requirement in your usual layup. All your layups should follow this standard. Pay attention to that the center of gravity must be put on the take-off leg before taking off, Practice more layups. Practice 2. The bottom line layup is required to be the same as the front, but the basketball should be sent into the basket by the side hand. Remember not to be afraid of not entering the basket. Always keep the ball in your hand until it reaches the highest point, The premise is that you have to touch the backboard. This should consider the problem of bouncing, bouncing
4. With the development of basketball today, the players' jumping ability and stagnant ability are becoming more and more important. After a period of strength training, although many people become stronger, their jumping ability and body flexibility have not been improved or even decreased. As we all know, strength training has multiple effects. We must make clear the training objectives and choose the appropriate methods to achieve the desired results
comprehensive strength training for the whole body is the basis for the growth of jumping. Sports biomechanics research shows that the explosive force of leg muscles has the greatest impact on jumping force, especially the explosive force of triceps crus; The second is the explosive force of waist and abdomen muscles, because you must have a strong waist to push your whole body and your legs to improve synchronously. If the strength of waist and abdomen is too poor, it will absorb and soften your strength like a wicker when you jump, instead of pushing you up; The third is the explosive force of shoulder muscles, and the positive swing of upper limbs has about 20% influence on the increase of take-off force, the improvement of take-off effect and the improvement of movement quality. Therefore, strength training should be based on legs, supplemented by waist, abdomen and shoulders. Develop your waist, back and shoulders with sit ups, prone back flexion and extension, opposite side two ends up, sitting back neck press and weight-bearing side flat press, so as to maximize the explosive power of your legs
for strength training of lower limbs, triceps crus and quadriceps femoris should be the main muscles. Therefore, you must spend more time on half squat, heel lift, full squat, load-bearing hard pull, delayed squat and sitting squat, and be familiar with the application methods of these movements, so as to achieve twice the result with half the effort
the x-y-0 time allocation principle must be followed when doing half squat, heel lift, full squat and hard pull with load, that is, in the concession contraction (squat process, time is represented by x) and maintenance contraction (squat process, time is represented by Y), the action process should be lengthened artificially, and the sexual contraction (rise process, time is represented by 0) should be overcome as quickly as possible, The shorter the time, the better the effect. X + y should be between 2 and 6 seconds, and most exercises should keep x + y between 3 and 4 seconds. And X and y should be long and short, try not to let x = y, for example, according to the following proportion: 4-1-0, 3-1-0, 2-1-0, 1-3-0, 1-2-0, etc
the delayed squat is an artificial process, which divides the squat process into several heights, and stops at each height for a certain period of time. The total stay time should not exceed six seconds. When the squat reaches the lowest point, it is completed with the explosive rise of the maximum strength. For example, it can be divided into four levels (1-1-1-2) or two levels (2-4)
when squatting up, shoulder the barbell and sit on the stool, so that the leg muscles directly transition from the relaxed state to the explosive contraction state, and complete the stand-up in the shortest possible time
e to the physiological structure of the human body, the stretching range of triceps crus is limited ring the above exercise, which can not make triceps crus get stronger stimulation and affect the training effect. If you put your forefoot up and keep your heel off the ground ring training, you will get unexpected results
how to improve bounce with strength training (2)
in the process of using Hengxin extreme shoes for extreme explosive strength training, some users reflected that they could not arrange the strength training plan correctly and did not know which one was the most suitable for them in the face of many strength training methods. Because the users of Hengxin extreme shoes have very different conditions, including amateur sports enthusiasts, professional athletes, middle school students and college students, with a large age span, it is unrealistic to formulate a detailed strength training plan suitable for each user. What we introce is the principle and method of making a scientific strength training plan. The user can choose the training method in the manual according to his own quality and training conditions to carry out strength training correctly
in strength training, the body's response to exercise load always has a process from maladjustment to adaptation. At the beginning of systematic strength training, or after bearing a new and unaccustomed exercise load, athletes often have a strong body reaction and a deep fatigue process, which may lead to maladjustment such as sleepiness, muscle soreness, high pulse and blood pressure at rest. After a period of strength training, the above-mentioned maladjustment phenomenon disappeared, the various activities of the body were coordinated, the function and recovery ability of motor organs and internal organs were improved, the exercise load showed relatively high exercise ability, the reaction degree was small after completing the strength training, and the recovery process was shortened, These are the performance that the body has adapted to the exercise load. We call this kind of process that the organism proced by sports training and the external environment of exerting load constantly get balance as training adaptation
the emergence and development of training adaptation process are affected by many factors, such as exercise load, recovery process, physical condition, mental state and so on, in which exercise load and recovery play a decisive role. Exercise load consists of two factors: load amount and load intensity; On the contrary, there is a certain amount of intensity of practice
athletes' bodies have different responses to the stimulation of load amount and load intensity. Generally speaking, the response to load amount is not strong and moderate, and the degree of adaptation proced is relatively low, but relatively speaking, the adaptation proced by the body is relatively stable and subsides slowly; Generally speaking, the response of organism caused by load intensity stimulation is relatively strong, which can quickly improve the functional level of various organs and systems of the body, and has a profound impact on adaptability, but relatively speaking, the adaptability of the body is not stable
the time in the load factor refers to the time taken by practice, and the number of times (groups) refers to the number of exercises or groups. The density of load intensity factor refers to the time interval between practice and practice, or the proportion of practice time in a training. In the manual of Hengxin extreme shoes, the speed training items are classified according to the load intensity. From one star to three stars, the load intensity is increasing. Load intensity directly reflects the user's exertion degree in unit time, and plays a more important role in the user's adaptation than the load. Without a certain intensity of stimulation can not cause the user's adaptation process. However, there is a certain combination relationship between load and load intensity. Generally speaking, the load should be small at the maximum intensity, medium at the next maximum intensity, sub maximum at the middle intensity and maximum at the small intensity
next, we will introce three basic load structures and their exercise characteristics. It is assumed that the maximum load that the exerciser can bear is 100 kg
1. Do 5 groups of exercises with 80% - 100% intensity, 15 times in total, 3 minutes interval between groups, slow movement speed, total load weight 1300 kg, this load structure can develop the maximum strength of athletes
2. Do 4 groups of exercises with 60% - 75% intensity, 26 times in total. The interval between groups is 2 minutes. The movement speed is fast, and the total load weight is 1730 kg. This load structure can develop speed strength
3. Do two groups of exercises with 40% - 50% intensity, repeat 36 times in total, the interval between groups is 1 minute and 30 seconds, the fastest action speed, the total load weight is 2000 kg, this load structure can develop strength enrance
it needs to be emphasized that for the strength training of jumping, the focus should be on the development of speed and strength, followed by the maximum strength, and finally the strength enrance<
how to arrange the training plan reasonably
-- Determination of load intensity and load
in the process of using Hengxin extreme shoes for extreme explosive training, some users reported that they could not arrange the training plan correctly and did not know which one was the most suitable for them in the face of many training methods. Because the user conditions of Hengxin extreme shoes are very different, there are professional athletes and amateur sports enthusiasts, and the age span will be larger, so it is not practical to develop a detailed training plan suitable for each user. In the manual, there are training items for junior, middle and advanced users, and users can choose them accordingly. What we introce is the principle and method of making a scientific training plan. The user can choose the training method in the manual according to his own quality and training conditions to train correctly
in sports training, the body's response to exercise load always has a process from unadaptation to adaptation. At the beginning of systematic training, or after bearing a new and unaccustomed exercise load, athletes often have strong body reaction and deep fatigue process, resulting in sleepiness, muscle soreness, high pulse and blood pressure at rest. After a period of training, the above maladjustment phenomenon disappeared, the body's various activities were coordinated, the function and recovery ability of motor organs and internal organs were improved, the body showed relatively high exercise ability when exercise load, the degree of reaction after training was small, and the recovery process was shortened. All these are the manifestations of the body's adaptation to exercise load. We call this kind of process that the organism proced by sports training and the external environment of exerting load constantly get balance as training adaptation
the emergence and development of training adaptation process are affected by many factors, such as exercise load, recovery process, physical condition, mental state and so on, in which exercise load and recovery play a decisive role. Exercise load consists of two factors: load amount and load intensity; On the contrary, there is a certain amount of intensity of practice
athletes' body has different contrast to the stimulation of load amount and load intensity. Generally speaking, the response to load amount is not strong and moderate, and the degree of adaptation proced is relatively low, but relatively speaking, the adaptation proced by the body is relatively stable and subsides slowly; Generally speaking, the response of organism caused by load intensity stimulation is relatively strong, which can quickly improve the functional level of various organs and systems of the body, and has a profound impact on adaptability. However, relatively speaking, the adaptability proced by the body is not stable and subsides later
load capacity and load intensity are shown in different aspects
time is the time taken by practice, and the number of times (groups) refers to the number of exercises or groups
among the factors of load intensity, density refers to the length of time interval between exercises, or the proportion of practice time to the total time in a training; speed, weight, height and distance refer to the strength of exercises in different sports; difficulty refers to the difficulty of exercises; quality refers to the quality of completing exercises. In the manual of extreme shoes, the speed items are classified according to the load intensity. From one star to three stars, the load intensity is increasing
load intensity directly reflects the user's exertion degree in unit time, and plays a more important role in the user's adaptation than the load. Without a certain intensity of stimulation can not cause
comprehensive strength training for the whole body is the basis for the growth of jumping. Sports biomechanics research shows that the explosive force of leg muscles has the greatest impact on jumping force, especially the explosive force of triceps crus; The second is the explosive force of waist and abdomen muscles, because you must have a strong waist to push your whole body and your legs to improve synchronously. If the strength of waist and abdomen is too poor, it will absorb and soften your strength like a wicker when you jump, instead of pushing you up; The third is the explosive force of shoulder muscles, and the positive swing of upper limbs has about 20% influence on the increase of take-off force, the improvement of take-off effect and the improvement of movement quality. Therefore, strength training should be based on legs, supplemented by waist, abdomen and shoulders. Develop your waist, back and shoulders with sit ups, prone back flexion and extension, opposite side two ends up, sitting back neck press and weight-bearing side flat press, so as to maximize the explosive power of your legs
for strength training of lower limbs, triceps crus and quadriceps femoris should be the main muscles. Therefore, you must spend more time on half squat, heel lift, full squat, load-bearing hard pull, delayed squat and sitting squat, and be familiar with the application methods of these movements, so as to achieve twice the result with half the effort
the x-y-0 time allocation principle must be followed when doing half squat, heel lift, full squat and hard pull with load, that is, in the concession contraction (squat process, time is represented by x) and maintenance contraction (squat process, time is represented by Y), the action process should be lengthened artificially, and the sexual contraction (rise process, time is represented by 0) should be overcome as quickly as possible, The shorter the time, the better the effect. X + y should be between 2 and 6 seconds, and most exercises should keep x + y between 3 and 4 seconds. And X and y should be long and short, try not to let x = y, for example, according to the following proportion: 4-1-0, 3-1-0, 2-1-0, 1-3-0, 1-2-0, etc
the delayed squat is an artificial process, which divides the squat process into several heights, and stops at each height for a certain period of time. The total stay time should not exceed six seconds. When the squat reaches the lowest point, it is completed with the explosive rise of the maximum strength. For example, it can be divided into four levels (1-1-1-2) or two levels (2-4)
when squatting up, shoulder the barbell and sit on the stool, so that the leg muscles directly transition from the relaxed state to the explosive contraction state, and complete the stand-up in the shortest possible time
e to the physiological structure of the human body, the stretching range of triceps crus is limited ring the above exercise, which can not make triceps crus get stronger stimulation and affect the training effect. If you put your forefoot up and keep your heel off the ground ring training, you will get unexpected results
how to improve bounce with strength training (2)
in the process of using Hengxin extreme shoes for extreme explosive strength training, some users reflected that they could not arrange the strength training plan correctly and did not know which one was the most suitable for them in the face of many strength training methods. Because the users of Hengxin extreme shoes have very different conditions, including amateur sports enthusiasts, professional athletes, middle school students and college students, with a large age span, it is unrealistic to formulate a detailed strength training plan suitable for each user. What we introce is the principle and method of making a scientific strength training plan. The user can choose the training method in the manual according to his own quality and training conditions to carry out strength training correctly
in strength training, the body's response to exercise load always has a process from maladjustment to adaptation. At the beginning of systematic strength training, or after bearing a new and unaccustomed exercise load, athletes often have a strong body reaction and a deep fatigue process, which may lead to maladjustment such as sleepiness, muscle soreness, high pulse and blood pressure at rest. After a period of strength training, the above-mentioned maladjustment phenomenon disappeared, the various activities of the body were coordinated, the function and recovery ability of motor organs and internal organs were improved, the exercise load showed relatively high exercise ability, the reaction degree was small after completing the strength training, and the recovery process was shortened, These are the performance that the body has adapted to the exercise load. We call this kind of process that the organism proced by sports training and the external environment of exerting load constantly get balance as training adaptation
the emergence and development of training adaptation process are affected by many factors, such as exercise load, recovery process, physical condition, mental state and so on, in which exercise load and recovery play a decisive role. Exercise load consists of two factors: load amount and load intensity; On the contrary, there is a certain amount of intensity of practice
athletes' bodies have different responses to the stimulation of load amount and load intensity. Generally speaking, the response to load amount is not strong and moderate, and the degree of adaptation proced is relatively low, but relatively speaking, the adaptation proced by the body is relatively stable and subsides slowly; Generally speaking, the response of organism caused by load intensity stimulation is relatively strong, which can quickly improve the functional level of various organs and systems of the body, and has a profound impact on adaptability, but relatively speaking, the adaptability of the body is not stable
the time in the load factor refers to the time taken by practice, and the number of times (groups) refers to the number of exercises or groups. The density of load intensity factor refers to the time interval between practice and practice, or the proportion of practice time in a training. In the manual of Hengxin extreme shoes, the speed training items are classified according to the load intensity. From one star to three stars, the load intensity is increasing. Load intensity directly reflects the user's exertion degree in unit time, and plays a more important role in the user's adaptation than the load. Without a certain intensity of stimulation can not cause the user's adaptation process. However, there is a certain combination relationship between load and load intensity. Generally speaking, the load should be small at the maximum intensity, medium at the next maximum intensity, sub maximum at the middle intensity and maximum at the small intensity
next, we will introce three basic load structures and their exercise characteristics. It is assumed that the maximum load that the exerciser can bear is 100 kg
1. Do 5 groups of exercises with 80% - 100% intensity, 15 times in total, 3 minutes interval between groups, slow movement speed, total load weight 1300 kg, this load structure can develop the maximum strength of athletes
2. Do 4 groups of exercises with 60% - 75% intensity, 26 times in total. The interval between groups is 2 minutes. The movement speed is fast, and the total load weight is 1730 kg. This load structure can develop speed strength
3. Do two groups of exercises with 40% - 50% intensity, repeat 36 times in total, the interval between groups is 1 minute and 30 seconds, the fastest action speed, the total load weight is 2000 kg, this load structure can develop strength enrance
it needs to be emphasized that for the strength training of jumping, the focus should be on the development of speed and strength, followed by the maximum strength, and finally the strength enrance<
how to arrange the training plan reasonably
-- Determination of load intensity and load
in the process of using Hengxin extreme shoes for extreme explosive training, some users reported that they could not arrange the training plan correctly and did not know which one was the most suitable for them in the face of many training methods. Because the user conditions of Hengxin extreme shoes are very different, there are professional athletes and amateur sports enthusiasts, and the age span will be larger, so it is not practical to develop a detailed training plan suitable for each user. In the manual, there are training items for junior, middle and advanced users, and users can choose them accordingly. What we introce is the principle and method of making a scientific training plan. The user can choose the training method in the manual according to his own quality and training conditions to train correctly
in sports training, the body's response to exercise load always has a process from unadaptation to adaptation. At the beginning of systematic training, or after bearing a new and unaccustomed exercise load, athletes often have strong body reaction and deep fatigue process, resulting in sleepiness, muscle soreness, high pulse and blood pressure at rest. After a period of training, the above maladjustment phenomenon disappeared, the body's various activities were coordinated, the function and recovery ability of motor organs and internal organs were improved, the body showed relatively high exercise ability when exercise load, the degree of reaction after training was small, and the recovery process was shortened. All these are the manifestations of the body's adaptation to exercise load. We call this kind of process that the organism proced by sports training and the external environment of exerting load constantly get balance as training adaptation
the emergence and development of training adaptation process are affected by many factors, such as exercise load, recovery process, physical condition, mental state and so on, in which exercise load and recovery play a decisive role. Exercise load consists of two factors: load amount and load intensity; On the contrary, there is a certain amount of intensity of practice
athletes' body has different contrast to the stimulation of load amount and load intensity. Generally speaking, the response to load amount is not strong and moderate, and the degree of adaptation proced is relatively low, but relatively speaking, the adaptation proced by the body is relatively stable and subsides slowly; Generally speaking, the response of organism caused by load intensity stimulation is relatively strong, which can quickly improve the functional level of various organs and systems of the body, and has a profound impact on adaptability. However, relatively speaking, the adaptability proced by the body is not stable and subsides later
load capacity and load intensity are shown in different aspects
time is the time taken by practice, and the number of times (groups) refers to the number of exercises or groups
among the factors of load intensity, density refers to the length of time interval between exercises, or the proportion of practice time to the total time in a training; speed, weight, height and distance refer to the strength of exercises in different sports; difficulty refers to the difficulty of exercises; quality refers to the quality of completing exercises. In the manual of extreme shoes, the speed items are classified according to the load intensity. From one star to three stars, the load intensity is increasing
load intensity directly reflects the user's exertion degree in unit time, and plays a more important role in the user's adaptation than the load. Without a certain intensity of stimulation can not cause
5. Unknown_Error
6. First, open the ligament
and then do knee hugging jump (30 in group 3
1)
and then do Kuabu jump (50 in group 3
1)
squat
(10 in group 4
1) to see how much you can squat
more than 70 kg in general
single leg
(30 in group 3
1
100m)
standing and lying support
(30 in group 3
1)
pull out the ligament every day
in
from the
below />Choose three
for training
after training, do it yourself
to relax
and then do knee hugging jump (30 in group 3
1)
and then do Kuabu jump (50 in group 3
1)
squat
(10 in group 4
1) to see how much you can squat
more than 70 kg in general
single leg
(30 in group 3
1
100m)
standing and lying support
(30 in group 3
1)
pull out the ligament every day
in
from the
below />Choose three
for training
after training, do it yourself
to relax
7. First: half squat jump
1. At the beginning, half squat to? 2. Jump up at least 20 to 25 cm from the ground If you find it easy, you can jump to 25-30cm
when you're in the air, put your hands behind you
once when landing
next, just repeat the steps above< First, find a step or a book to pad your feet, and then only put your toes on it, and your heels can't touch the ground or pad it.
2. Lift your toes to the highest point
3. Slowly put them down to complete one time, Complete a group.
quickly improve jumping ability training course 3
item 3: step
1.
find a chair,
put one foot up, 90 degrees
2. Jump as far as you can,
change your foot in the air, put it on the chair,
3. Repeat 2, put the original foot back on the chair, complete another jump<
Training Course for rapidly improving jumping ability 4
item 4: vertical jump
1.
keep your feet straight,
shoulder width, & quot; Locking & quot; Your knees...
2.
jump only with your calves,
can only bend your feet,
try not to bend your knees...
3.
when you get to the ground, take off again quickly and finish it once...
this is very difficult,
you can use your hands to help you take off...
quickly raise the jumping power training course 5
item 5: toe jump
1.
lift your toes to the highest point,
2
1. At the beginning, half squat to? 2. Jump up at least 20 to 25 cm from the ground If you find it easy, you can jump to 25-30cm
when you're in the air, put your hands behind you
once when landing
next, just repeat the steps above< First, find a step or a book to pad your feet, and then only put your toes on it, and your heels can't touch the ground or pad it.
2. Lift your toes to the highest point
3. Slowly put them down to complete one time, Complete a group.
quickly improve jumping ability training course 3
item 3: step
1.
find a chair,
put one foot up, 90 degrees
2. Jump as far as you can,
change your foot in the air, put it on the chair,
3. Repeat 2, put the original foot back on the chair, complete another jump<
Training Course for rapidly improving jumping ability 4
item 4: vertical jump
1.
keep your feet straight,
shoulder width, & quot; Locking & quot; Your knees...
2.
jump only with your calves,
can only bend your feet,
try not to bend your knees...
3.
when you get to the ground, take off again quickly and finish it once...
this is very difficult,
you can use your hands to help you take off...
quickly raise the jumping power training course 5
item 5: toe jump
1.
lift your toes to the highest point,
2
8. 1、 Half squat jump training
key points: at the beginning, half squat to 1 / 4 position, hands in front; ② Jump up at least 20cm to 25cm above the ground If you find it easy, you can jump to 25cm-30cm). When in the air, put your hands behind you. When landing, finish once. Next, just repeat the above steps< Key points: 1. Find a step or a book to pad your feet, then only put your toes on it, and your heels should not touch the ground or pad them; 2. Raise the toes to the highest point; 3. Put it down again and finish it once more< Key points: 1. Find a chair and put one foot up at 90 degrees; 2. Try your best to jump away, change your feet in the air, and then put them on the chair; 3. Repeat 2, put the original take-off foot back on the chair and complete the other jump< Four, vertical jump training
key points: 1, feet straight, shoulder width, "lock" knee; 2. Just jump with your legs. Bend your feet, and try not to bend your knees; 3. When you get to the ground, you can take off quickly and finish it once again. This is very difficult. You can use your hands to help you take off< Key points: 1. Lift the toes to the highest point; 2; 2. Take off quickly with toes, and the jump time shall not exceed 1.5 or 2.5cm.
key points: at the beginning, half squat to 1 / 4 position, hands in front; ② Jump up at least 20cm to 25cm above the ground If you find it easy, you can jump to 25cm-30cm). When in the air, put your hands behind you. When landing, finish once. Next, just repeat the above steps< Key points: 1. Find a step or a book to pad your feet, then only put your toes on it, and your heels should not touch the ground or pad them; 2. Raise the toes to the highest point; 3. Put it down again and finish it once more< Key points: 1. Find a chair and put one foot up at 90 degrees; 2. Try your best to jump away, change your feet in the air, and then put them on the chair; 3. Repeat 2, put the original take-off foot back on the chair and complete the other jump< Four, vertical jump training
key points: 1, feet straight, shoulder width, "lock" knee; 2. Just jump with your legs. Bend your feet, and try not to bend your knees; 3. When you get to the ground, you can take off quickly and finish it once again. This is very difficult. You can use your hands to help you take off< Key points: 1. Lift the toes to the highest point; 2; 2. Take off quickly with toes, and the jump time shall not exceed 1.5 or 2.5cm.
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