Vertical jump, touch height, strength skill, height 173, weight 94.

When it comes to basketball, you have to say dunk. When it comes to dunk, you will naturally think of bouncing. I saw many friends discussing their jumping problems, jumping height, how many centimeters and weight in the street ball area, fitness ball and even topic area. I just finished the exam these days, so I can have time to update my post. I decided not to talk about explosive squats, but about the bouncing problem that everyone cares about. To understand bouncing, you must first know what the working part of bouncing is. If you jump vertically, the main muscle groups of the human body are quadriceps femoris, biceps femoris, gluteus maximus, dorsal muscle, deltoid muscle and trapezius muscle from bottom to top. Many friends may say that calf soleus muscle and gastrocnemius muscle are also inside, and trapezius deltoid muscle should not belong to this category. In fact, vertical bounce and calf force are not the main force points, but more force is in the run-up and take-off stage. In addition, the trapezius muscle of deltoid muscle drives the fast swing arm, providing upward strength and driving the body to jump higher, so it is also in the powerful muscle group. Among them, quadriceps femoris and biceps femoris contribute the most, and of course quadriceps femoris will contribute a little more. One of the gluteus maximus and the back muscle determines the take-off speed (many people may think that the calf determines the bounce speed, but this is actually a misunderstanding. The calf is one of the reasons for the jumping speed, but the gluteus maximus determines your initial speed. See Medina's ass ...) The other one stabilizes the trunk in the air. The deltoid and trapezius muscles are just swing arms that drive the body upward. If the take-off mode is changed from vertical to run-up, the calf and soleus muscles will be subjected to the superposition of forces, and the output of deltoid and trapezius muscles will be greatly reduced. At this time, the calf, thigh quadriceps and gluteus maximus are the main sources of strength, and the back still plays a role in maintaining stability.

Next, let's look at the factors that determine the rebound. Personally, height is definitely the first factor. If you are short, you can only jump high, but it is difficult to reach the height, because it is limited by your wingspan and your own height. Second, weight, weight is also a crucial factor. Strictly speaking, weight refers to muscle content and fat content. If a person has too much fat, that is, more than 20%, it is unlikely that he wants to jump high. If a person's fat content is between 10- 15%, even if his weight is above 100KG, it will not have much influence on his jumping weight. Third, muscle strength, the level of muscle strength directly determines the height of take-off. You can't expect a person with poor strength to jump high. Note that what we are talking about here is a very high height, that is, the height is generally above 3.3M Many people may have seen people with little strength, but they can meet about 3M or 3M 15, but it is hard to get any higher. Some students may say that the level of 3M 15 people is also very strong, and muscle strength seems unnecessary, so why can such people have a good jumping level? Because of its explosive power. Fourth, it is explosive power. Bouncing is explosive, not absolute power. Many squats are particularly fierce, but their explosive power is not necessarily good, which has a lot to do with their squat speed. For example, if you squat for four seconds at 220KG, but your classmate can do it in six seconds, then obviously your explosive power is much stronger than his. This also explains why I had a particularly fast squat at the French club before, that is, 90% of the limit was completed quickly. Fifth, many people say that I have met many people with good strength, good height and decent explosive power. Why do they jump so short or not as high as they should? It is precisely because of jumping technology that this can be better reflected in track and field. In addition to the long jump with horizontal strength, it is often technical problems that determine the outcome between high school and high-level athletes with vertical strength. This technique is not only in the run-up and take-off, but also the ability to control the body in the air. That's why some friends say that I can feel taller when I see many people jumping in the air. This is not Wu Tangmen's ladder cloud, but his own strong body control ability and excellent core strength. Of course, this has a lot to do with our own technology. So is basketball. Often, in the end, when the top players confront each other, there is basically no big gap in physical quality (a small gap means that one side does not have an overwhelming advantage, so it doesn't make any sense for you to let LBJ pick Nash), and it is often technical ability that determines the outcome. Some students said, then why do I dribble and pass the ball well and shoot well, but streetball often loses? Because there are too many people playing wild ball and their physical level is uneven, the absolute height, absolute speed and absolute strength in wild ball are basically unknown.

A little off center. Let's go back to the jump itself. From the above analysis, we can see that apart from the innate development of basketball jumping, the most important thing is the explosive power and your own jumping skills. In fact, for basketball, the take-off technique is not so important, because basketball basically won't give you enough run-up and preparation time, so that you have the opportunity to adjust your steps before dunking or layup. In addition to defense and fast break, the most commonly used bouncing methods in basketball are basically vertical jumping, such as rebounding, jump shot and blocking. Only after the breakthrough, the layup will have a 50% chance of run-up jumper, because half of the people are used to switching to an emergency stop jumper or distributing the ball after the breakthrough. I won't discuss the run-up jump here, because this kind of opportunity is not much in the official competition, which has a lot to do with the defensive strength. A defense, a tall inside, basically prevent defenders from breaking through the layup route. In wild ball, because of the big gap, there are many ways to solve the opponent. If you can't break through, you still have to shoot and turn your back before attacking. So here I will focus on the method of vertical jump.

Speaking of vertical jump, I have to mention AA4. I remember when I was in junior high school, it was called AA3. It seems that the name at that time was the American vertical jump plan, and 15 weeks increased by 20-30 inches. I once practiced a complete AA3, and the bounce did increase, but it was not so exaggerated. At first, I thought I didn't have enough training and limited talent, and I didn't have that much bonus. But it wasn't until I joined the club in France that I understood why AA3 didn't give me such a high bonus. Because, AA3, or AA4, is essentially the auxiliary training of bouncing technique, which is the so-called self-weight bouncing training. This method is very suitable for people with strong explosive power and absolute strength, but with average jumping skills. For example, many hundred meters are fast, but the vertical jump is short. This kind of auxiliary training will help you greatly improve your take-off ability and skills, and let you get used to the feeling of jumping. Before I joined the club, I could only touch 3. 10-3. 15 at most, but after I joined the club, I joined a lot of strength training. Obviously, I can't do strength training in junior high school, and at the same time, I can do jumping training 2-3 times a week, which means I feel heavy. This is not AA4, but simply touching my height, touching the highest limit of each jump, such as the basket. Sure enough, in the next four months, my weight increased from 70 to 77KG, and I touched 3.36M for the first time. Many teammates were unbelievable at that time. How can a China talent who is more than one meter eight touch that high? But professional training means really made me do it. Although I suffered a devastating injury later, I can still reach a height of 3.2 with a weight of 92KG and no special jumping training for one year. I am very grateful for the achievements brought by the simplest and most primitive training method, which may be the most stupid in the eyes of many people. PS, don't forget that this method will only exert the greatest effect under the impetus of high-level strength training.

In fact, touching the height by self-weight is not the best way to improve the jumping technique. The best way to improve jumping skills is various squats, namely shallow squats, semi-squats, squats and full squats. Why do you squat so much? Because it has something to do with your own knee flexion. If you are used to squatting when you jump, squat for so long, squat and jump. Generally, basketball does not practice squat jump and full squat jump, because basketball rarely squats to that extent. Squat jumping is generally the habit of taller centers. They are taller and don't have to bend their knees too much. Small people usually jump half squat, which explains why many basketball players prefer half squat to squat. Because squat is really good for the four strands and two hips, but half squat is the basic strength of the four strands, which can make them get twice the result with half the effort.

Finally, talk about explosive training. There is a lot of explosive training in the legs. I won't go into details here, but I will write a post later. Here are some good methods. The first is a quick squat or a quick half squat. Of course, the speed is not fatal, but under the premise of psychological preparation and good grades, it is impossible to do a 200KG fast squat for the first time, even if it is completed faster, the knee can't stand it. The second is the snatch, which is a very powerful weightlifter. Even all weightlifters are basically good at jumping. Although he is short, he will not necessarily lose to a basketball guard whose height is 1.8- 1.9 meters. Potato Weber's bounce is really rare in basketball, but it is not so mythical in weightlifting. Compared with the clean and jerk, snatch is more important in one finish, and its action is more similar to high jump and long jump, which has a good effect on improving bounce. But the snatch is generally difficult to master, at least at the first contact, so it is not recommended for newcomers to use this method. Third, the box squat, that is, find a chair, carry a barbell, and stand up after the hips and legs touch the chair. Box squats can also be equipped with chains or elastic belt to form a more complicated squat style. This kind of training is enough for one group, and the weight is generally about 95% of the ultimate weight or weight, which is irreplaceable for improving the explosive force of the thigh, especially the short-term static force after touching the chair. Fourth, the method of buttock was written in the previous post, so I won't mention it much. As an auxiliary muscle group, buttock is a small muscle group in jumping ability, which has irreplaceable benefits for improving the platform period of jumping ability. Fifth, the rest of the auxiliary part, many students may also want to say why there is no flip, that action is too easy to get hurt, not suitable for beginners, so I won't mention it here. The other auxiliary parts refer to the core strength, shoulder and trapezius muscle strength except thighs and buttocks. Without strong deltoid muscles, you can't get high bounce without swinging your arms quickly. So when you reach a certain level, the strength of these parts directly determines whether you can go to by going up one flight of stairs. As for the rest, such as ankle joint, knee joint and hip joint, the strength near the joint is also very important, but for basketball lovers without professional guidance, the exercise method is extremely complicated and not easy, so here is just an introduction, not detailed.

Finally, talk about the problem of knee bounce training. Let's start with AA4, a self-respecting method. The reason why AA4 hurt his knee is very simple. Its load intensity is too high and its recovery time is too short. You need to practice three times a week. This intensity is no less than the 10X 10 squat that you squat three times a week. It's okay to squat, because you can't get up, but you will still ask yourself to jump when you are tired, even if the ground is very low. But it is at this time that muscles and joints are in a state of relaxation and fatigue, and it is easy to cause serious damage to joints when you are exhausted. You can reduce the intensity of AA4, such as extending the rest time between groups and reducing the number of widgets, such as jumping 80 at once, and you can reduce it to 70 or 75. Don't underestimate the reduction of these five 10, because these are often the ones that hurt you the most. As for squatting and jumping, as mentioned in the previous post, it is very dangerous. The main danger is that many people cannot stretch and warm up. Needless to say, there are too many ways to warm up and stretch. Here is the simplest way, that is, a quiet squat that many people have seen or done. After leaning against the wall, the thigh can squat to the level of the ground. In addition, in fact, what I am most worried about is not the knee joint injury, but the ankle joint, because if everyone's bounce really improves, it will definitely increase the number of jump shots and breakthroughs, and the ankle joint is often the most vulnerable at this time.

Talk about my own understanding ~ ~ In fact, the method is "self-weight jumping training", which means jumping and touching the height at ordinary times ~ ~

Then squat, squat, squat, squat.

Finally, talk about all kinds of squatting methods, basically three, squatting, half squatting, full squatting. Half squat is the most commonly used by basketball players, but it is also the most harmful to the knees. The reason is that the center of gravity is in front when squatting, and the center of gravity of the whole person is basically on the patella and knee joint, which leads to excessive pressure on the knee joint. Over time, arthritis and ligament damage will follow. Half squat can improve your jumping level in a short time, because it is very stimulating to the quadriceps, but once your knee is injured six months later, the whole jumping level will return to before liberation overnight, which is not worth the candle. Squat, now many athletes have basically changed to squat, because there is no so-called fatal squat, which is harmful and has many stimulating parts. Squat is easy to get hurt, which is basically a half squat caused by action mistakes. The standard squat is to retreat parallel to the ground or even below the horizontal line. You need to stick your thighs to your calves, which means you need to squat to get back to your hips. Biceps femoris is the best stimulation. And full squat, full squat is completely squatting to the end, which is commonly used by weightlifters. Many people say that I can only squat 240,260 when lifting weights. It's a pity that I can squat more than 200. People have been squatting, you squat more than 200, and squatting 150 is not bad. Among these three ways of squatting, many people think that squatting hurts their knees the most. In fact, this problem is not necessarily like this. Squatting hurts the knees mostly because the knees go beyond their range of activities when they get up, causing injuries. If you control your weight well, the possibility of being injured by squatting completely will be greatly reduced. Of course, for basketball players, only the center can use full squat now, and other positions are basically squatting or jumping. The harm of squatting itself is really not small, so we must pay attention to it.

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Squat standard squat is to retreat to parallel to the ground or even below the horizontal line, and the thigh is attached to the calf, which means that you must squat to return to your hips.

Half squat is shallower than squat.

Watch weightlifting throughout the squat ~ ~

Train thighs and calves to improve our jumping ability.

Most friends who play basketball like those with good physical fitness. Everyone has different natural conditions, but the training the day after tomorrow is equally important. As long as you train hard, you will have better physical fitness than any other 1 natural conditions. Because of Jordan's influence, everyone is more concerned about how to jump higher, so let's start from this aspect.

First of all, we should understand the role of thighs and calves in bouncing. Generally speaking, people with strong thighs jump high and those with strong calves bounce fast.

The training of thigh strength mainly includes two methods: weight-bearing squat and semi-squat. If you want to practice explosive power, contact squat under my personal advice and the advice of the coach. As for the weight, there is also stress. According to Wade's training method, pyramid training method is recommended to stimulate muscles deeply. You only need to do six sets of squats every day. First, you should measure your maximum weight under the premise of being protected. Then 1 group is preheated with 60% of the maximum load. Generally speaking, 15 ~ 20 is better, not too much, and then the load of each of the following groups is increased by 10% 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 shows. 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 extended or retracted. In order to improve the strength of each muscle group in the later training, the toes can be stretched or flexed inward. Thigh training cannot be done every day. It is suggested to practice for three days 1 time, and the later training can be increased to once every two days. If you feel that your legs are shaking out of control after training, congratulations, your training today was very successful.

Leg: The calf belongs to a small muscle group, which can be trained every day, mainly with weight. However, calf muscles are not easily congested, so various training methods are needed. The load during training is the same as the thigh method 1, and the lift heel training belt carries out the load. Each group should try to achieve 20 ~ 25. Only in this way can the calf muscles be fully congested.

In the early stage of calf training, the feet are parallel to stimulate the muscles in an all-round way. 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 inside and outside feet to stimulate the calf muscles to do two tests.

Diet: Muscle growth requires a lot of protein. Therefore, it is also essential to strengthen nutrition on the day of training. It is recommended to use more than 6 eggs a day. If you have trained in other parts of your body, I suggest that you should increase your intake of protein. And the weight of staple food must also be increased. Carbohydrate is the source of your physical strength and the end of your life.

The guarantee of 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 training your ligaments, you will easily get injured because of your increasing strength.

Friends, if you are interested, you can use the above training methods to train. Remember to rest and don't overtraining. As long as you persist, becoming a basketball washer is not a dream.

Hope to adopt, thank you!