I am a high jumper. I am 16 years old, and my height is 183cm, and my height is 345cm. How can we practice bouncing better?

First of all, we must understand the role of thighs and calves in bouncing. Generally speaking, people with strong thighs jump high and those with strong calves bounce fast. Thigh strength training mainly includes two methods: squat and semi-squat. Want to practice explosive power, under my personal and coach's advice, contact with half squat. As for the weight, it is also very particular. According to Wade's training method, pyramid training method is recommended to stimulate muscles deeply. You only need to do six and a half squats every day. First, you have to measure your maximum load under the premise of being protected, and then 1 group warms up with 60% of the maximum load. Generally speaking, 15 ~ 20 is better, not too much, and then the latter groups will increase the load of 10% in each group until each group is used up. It is not enough for many beginners to stop when they feel sore leg muscles. They must be completely exhausted until they can't complete the next movement. Generally speaking, each group should do 8 ~ 12 squats. If you feel that you still have the strength to complete the next action after completing 12, it means that your weight is not enough, and you can consider increasing your weight. In the last few groups, you may not have the strength to complete the base of 8 movements in each group. Then don't stop after you finish, do squats with your bare hands immediately until your strength is revealed. You will find that after 1 training, your jumping ability and explosive power will make a qualitative leap. Note: Beginners must keep their toes forward when doing weight-bearing squats. Knees should not be stretched or bent. In order to improve the strength of each muscle group in the later training, the toes can be extended or flexed. Thigh training cannot be done every day. It is recommended to practice every 3 days 1 time, and it can be increased to every 2 days in the later period. If you feel that your legs are shaking out of control after practice, congratulations, your training today was very successful. Leg: The calf belongs to a small muscle group, and it can be trained every day, and it is mainly loaded. However, the muscles of the calf are not easily congested, so it needs multiple groups and multiple training methods to train. The load during training is the same as that of the thigh, and lift heel training with load is carried out. Try to achieve 20 ~ 25 in each group.50000.00000000105 Only in this way can the calf muscles be fully congested. In the early stage of calf training, feet are parallel to each other, which fully stimulates muscles. Note that there is a short pause at the highest point of raising the heel. When the muscles have a certain foundation, in addition to the training method of parallel feet, you can also add the training method of internal and external splayed feet to stimulate the calf muscles. Diet: Muscle growth requires a lot of protein. Therefore, strengthening nutrition during training is also essential. It is recommended to use more than 6 eggs every day. If you have also trained the strength of other parts, I suggest that you should also strengthen the intake of protein. The weight of staple food must also be increased. Carbohydrate is the source of your physical strength and the guarantee of your training. Finally, in addition to improving muscle strength, I suggest you go home and pull the ligament. Strong ligaments correspond to super explosive force. If you don't pay attention to the training of ligaments, you will be easily injured by the increasing strength.