Jumping ability training method

The explosive force of leg muscles, especially the explosive force of calf triceps, has the greatest influence on jumping ability. Secondly, the explosive force of waist and abdomen muscles, because you must have a strong waist to promote your whole body and legs to improve synchronously. If the waist and abdomen strength is too poor, when you take off, it will absorb and soften your strength like wicker, instead of pushing you up;

Thirdly, the explosive force of shoulder muscles and the active upward swing of upper limbs have about 20% influence on increasing take-off strength, improving take-off effect and improving action quality. Therefore, strength training should focus on the legs, supplemented by the waist, abdomen and shoulders. Through sit-ups, prone back flexion and extension, lifting from both sides of the opposite side, sitting behind the neck and lifting the load-bearing side flat, the waist, back and shoulders are developed to maximize the explosive force of the legs.

The strength training of lower limbs should focus on triceps femoris and quadriceps femoris. Therefore, you must spend more time on semi-squat, lift heel, full squat, heavy-duty 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.

Extended data:

1, hip flexibility

Some players can make a lot of "folding" and "pulling rod" movements in the air, and their ability to dodge in the air is very strong. The root cause is the flexibility of their hips. If their hips are stiff, it will be difficult for them to have a level of jumping beyond ordinary people for a long time, and they will not have excellent athletic ability.

2, barbell squat

Barbell squat can be regarded as the training source of many bouncing movements. Some people think that this kind of training has low value, but it is actually a wrong view. Some coaches even give up this training method and adopt other training methods. However, if you look closely, you can actually find that the substitution exercise is imitating the full squat, or doing the full squat to improve the leg strength.