The most famous vertical jump training program in the United States is expected to improve vertical jump ability by more than 20 to 30 centimeters. The training process is very hard, and the whole process takes 15 weeks.
For each If you need to do 3 groups of an action, the rest between groups cannot exceed 2 minutes. If you complete it, you need to do the next item directly. Remember not to rest! !
The first item: Half squat jump
1. At the beginning, half squat to 1/4 position, place your hands in front,
2. Up Jump at least 20 to 25cm off the ground. (You can jump to 25-30cm if you find it easier). While in the air, your hands need to be behind your back. When you land, complete once.
Next, just repeat the above steps! ! !
The second item: Lift your toes (heel raise)
1. First, find a step or a book to put your feet on, and then only put your toes on it, without your heels touching the ground or being padded
2. Raise your toes to the highest point
3. Then slowly put it down and complete it once. ． Finish with both feet and complete a group.
The third item: steps
1. Find a chair and put one foot on it at a 90 degree angle
2. Jump as hard as you can, change your feet in the air, and put them on the chair.
3. Repeat step 2, put the original jumping foot back on the chair to complete another jump.
Item 4: Vertical Jump
1. Keep your feet straight, shoulder width apart, and "lock" your knees...
2. Only use When you jump with your calves, you can only bend your feet? B, try not to bend your knees...
3. When you get to the ground, take off quickly and complete it again... This one is difficult, you You can use your hands to help you jump...
Item 5: Toe Jump
1. Raise your toes to the highest point,
2. Use your toes quickly The take-off time should not exceed 1.5 or 2.5cm
Item 6: Squat Jump
This item is only practiced on Wednesdays
1. Stand and hold the basketball in front of your chest
2. Squat down (half-squat), look ahead, keep your back straight, lift your toes, and keep your thighs at 90 degrees.
3. Jump to 8-13cm, and be sure to maintain the posture in step 2.
4. Land on the ground and finish. ． ．
5. If you want to jump 15 times, 1-14 need to jump between 8-13cm. For the 15th time, you need to jump as high as possible
Evaluate the answer