Exercise muscles and keep fit.

You like basketball very much, don't you Then combine basketball to give you a muscle-building exercise plan!

You students just have a lot of time in the summer vacation, so make good use of it!

First, jumping ability is a comprehensive manifestation of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility.

So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed.

Second, strength training is best arranged and guided by a physical training coach.

If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical commonly used:

Squat with weight, bell, snatch. In short, the higher the score of these exercises, the better your jumping ability.

As for the weight, number of groups, times and action specifications of each exercise, the principle is:

1, high-intensity training at least twice a week, not more than four times, to give the body too much recovery time, but it should be carried out all the year round without interruption.

2. The above three exercises are best arranged in each class.

3. Pay attention to the technical action specifications of high-intensity training, and don't mess around.

4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density.

Thirdly, speed training is also an important aspect to improve the jumping ability.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh.

Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard.

Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This intense stimulation forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficult point. Without hyper-motivation, there is no hyper-impulse in the motor nervous system, and all the so-called scientific, modern, management and training methods and means are nonsense. Finally, I wish your dream come true.

First of all, practicing jumping will not hinder your height. Please don't worry! As long as the actual age exceeds 13, you can start practicing.

★ The whole journey lasts for 3 months. Be patient! After the course, you can increase your flexibility by 20 cm!

★ You must stretch your muscles before and after training &; Warm up for 3 minutes until you sweat slightly to prevent sprain. Whether practicing indoors or outdoors, please wear sports shoes and do it on soft ground (such as carpets, grass, boards, etc.) to protect your leg joints and reduce the impact with the ground. People with knee or muscle injuries can wear knee pads or knee pads to do this.

Support after training is also very important to prevent soreness the next day. It will be better to massage with sports sore cream to prevent pain after bathing.

Please don't jump rope, do anything in the specified order.

★ The following items are 1~ 4 Monday. Do .......... ★ Everything is done on the same day, and then one thing, not one thing a day ★ .........

1. Natural squat jump. Squat down to a position where you can take off naturally, then try your best to take off and keep the highest take-off height! Imagine that the ground is very hot, and then jump again with the fastest response to exercise the explosive power of the whole leg.

(the first week, 15, x 2 days; The second week, 20×2 days; The third week, 25×2 days; Don't exceed the training amount in the third week; Each group has a 2-minute break).

2. Legs squat and jump forward with shoulder width to the middle position (45 degrees and a half). Hips are a little exaggerated. The thighs and calves must jump 20~25 cm off the ground and keep this jumping height! If you do it right, it should be that the thigh will be sore and the calf will not.

(50 in the first week, 50 in the second day, 50 in the second week, middle of x 2 group day 1 min)

3. Stand up straight with your legs skipping rope, with your feet shoulder-width apart, and don't bend your toes forward. Jump up with the strength of your legs and ankles and keep the highest jumping height! Your knees will bend slightly when you land, but try not to bend too much.

(20 times a day, x 3 group interval 1 min)

4. Jump rope straight feet 250 times a day, and don't stop to have a rest.

Knees should not be bent. The point is to jump faster than 5 cm from the ground. Only when the forefoot touches the ground and the heel touches the ground slightly can the calf muscles and tendons around the ankle be strengthened.

(Add 50 times a week until it can reach 500 times a day. Don't exceed. )

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Wednesday. Saturday.

5. sprint, sprint. Do a 60-meter sprint. X 2 can train the muscles behind the thigh (rest for 2 minutes).

★ Remember to tighten the tendon again after finishing to eliminate muscle fatigue. In addition, it is recommended that you apply a sports cream to relieve the soreness.

★ Don't play ball the next day after practice, and let your muscles have a good rest.

★ When you are not training, please find a day to have fun and stretch your muscles.

The biggest taboo in practicing bouncing is that some athletes don't do strength after bouncing. After a long time, the knee will swell and accumulate water, which may lead to serious meniscus inflammation and may be unable to play for life. Jilin team has three examples.

The best way to practice jumping is strength connection, and the speed of jumping is supplemented by strength. Of course, if you want to jump high, you must have a certain gap, and the connection between waist and abdomen strength and extensibility is the most important. Find a horizontal bar, preferably the horizontal bar in the training hall, grab the barbell with both hands and then hang up, contract the lower abdomen so that your legs are parallel to the ground, and do eight groups of eight breathing adjustments.

No matter what exercise you do, remember to jog to warm up. It is best to keep running for 45 minutes to warm up your body, which will have an effect on the extension of ligaments. Otherwise, it is tantamount to practicing in vain or the effect is not obvious. In fact, sometimes too much leg strength is not good, which affects the speed of play and the height of your jump.

Introduction of main jumping exercises

(1) One leg jumps forward alternately.

(two) continuous squat leapfrog, standing triple jump or multi-level jump.

(3) Full Squat Jump and Half Squat Jump

(4) Push your feet up and down on the stool alternately.

(5) Jump on the steps with one foot or both feet.

(6) In-situ one-legged exchange jumps upward or one-legged timing jumps.

(7) Jumping, jumping forward with both feet or jumping forward with one foot crossed left and right.

(8) One foot jumps forward for a certain distance before changing the other foot.

& lt9) Jump forward with one foot and look back immediately after landing with both feet.

(10) Standing or Run-up 1-2 Step High Jump or Long Jump Practice.

(1 1) jump straight in place.

(12) Two people stand face to face or back to back, then squat down, hold hands and jump up.

(13) Jump over the gym stool with both feet.

(14) biped continuous hurdle.

(15) Jump in place, and quickly touch the two high-hanging objects on the left and right sides with both hands.

(16) Jump up continuously, and touch the rim or backboard with one hand or both hands.

(17) Various jumps

1. Three-step running; Swing your legs forward, swing your legs to the same side, swing your legs to the other side, and increase your swing arm to run up.

2. Four-step jump; Four consecutive jumps (jumping to the ground). The jump method is the same as the three-step jump.

3. Jump with both feet; Jump up continuously, and after the jump, retract your legs and abdomen, or retract your left and right legs in turn; Left and right legs; Cheating back and forth, patting legs, jumping up, exposing the abdomen; Air twist.

4. One leg; Leg exchange jump: one leg closed jump, two jumps and one abdomen.

(eighteen) double jump; Draw two lines on the ground, 50 cm apart. Jump in various ways.

1. Put your feet out and jump forward or backward continuously.

2. Jump forward with your feet to both sides.

3. Jump forward with one foot on both sides.

4. cross jump. The left foot crosses the right line and the right foot jumps the left line.

(nineteen) rubber band jumping;

1. A single rubber band does not jump more than 1 meter.

2. More than two people jump over and come back to the game.

3. Two or more people jump back and forth,

4. Various continuous blockages of triangular or quadrilateral rubber bands.

5. Keep jumping rubber bands with different heights.

(20) skipping rope.

(2 1) jumps deeply. Generally, the height of the high platform is between 40- 100 cm. Athletes should jump from high to low and jump on the ground immediately with their feet on the ground.

1. Keep jumping up and down on the inclined platform.

2. Jump off the high platform, and then quickly jump to another high platform. Or jump on a high platform with your feet first, then jump off and jump on another high platform immediately.

3. After jumping off the platform, jump up to block or spike immediately.

(twenty-two) combined with the practice of volleyball take-off movements. For example, the imitation practice of swing arm take-off, the rhythm practice of swing arm take-off, the air balance ability practice of run-up take-off, the practice of fixing the ball by changing the direction of run-up take-off, the practice of blocking two balls continuously in the air, and the practice of throwing the softball to the opponent's field with the latter run-up take-off.

(23) Various run-up and take-off exercises combined with tactical coordination.

Call every day and stick to it.