I am 180, 16 years old, 120 Jin, with poor jumping ability. I can't reach the backboard and have no strength when taking off. How can I improve my bounce? Pray for the great gods.

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 four legs and two hips, but half squat is four legs, which can make you get twice the result with half the effort. Finally, talk about explosive training. There are many leg explosive training, so I won't go into details here. I will write a special post in the future. 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. Hope to be adopted