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The most famous bouncing training program in the NBA

after 15 weeks of intensive devil training, the athlete's bounce can be improved by more than 20-30 cm.

the first half squat jump

straighten your waist and back, tighten your waist and abdomen, extend your arms forward when squatting, squat until your knees are slightly bent and your arms are straight, Use the muscle elasticity of thighs and buttocks when squatting to jump, only the instant of taking off, and swing the arms downward. When landing, squat down and buffer actively to reduce the impact on joints.
① preparation posture: squat to 1 / 4 of the body and place both hands in front.
② jump up at least 20cm-25cm from the ground.

The most famous bouncing training program in the NBA

the second heel raising exercise

the heel lifting movement is mainly completed by the contraction of gastrocnemius muscle. When lifting the heel, you should feel the full contraction of the calf muscles, and then slowly fall to the minimum after a slight pause, so that the calf muscles can be fully extended.
at the beginning of training, the training strength should generally be maintained at about 5 kg, divided into 3-4 groups, 15-20 times in each group, and 10-30 seconds of rest between each group. After training, stretch for 5-10 seconds each time, 3-4 times.

The most famous bouncing training program in the NBA

step 3

you can find a chair to practice, but you need to pay attention to safety. The height of male steps is 40cm and that of female steps is 35cm. According to the height of men and women, the steps can also be adjusted appropriately.
put one foot up at 90 degrees, jump away as far as you can, change your feet in the air, and then put it on the chair. Rotate the left and right legs. After going up and down the steps each time, the upper body and legs must be straight, and the knees cannot be bent.

The most famous bouncing training program in the NBA

the fourth vertical jump training

before jumping, relax your feet, keep them upright, keep your toes shoulder width wide, and tighten your knees. Only use the lower leg to force the vertical adjustment, only bend your feet, and try not to bend your knees.
③ when you get to the ground, take off quickly and complete it again.
reminder: This is difficult. You can use your hands to help yourself take off here.

The most famous bouncing training program in the NBA

fifth toe jump

stand with your feet parallel and shoulder width, and take off quickly with your toes. When your body jumps up and drops to the lowest point, your toes and front soles touch the ground, but your heels must be empty. The jumping time shall not exceed 1.5 or 2.5cm.

The most famous bouncing training program in the NBA

the sixth squat jump training

in basketball squat jump contact, it is recommended to combine holding the ball with jumping practice. Stand well before squatting and jumping and hold the basketball in front of your chest. Squat with the ball in a sitting position. Keep you looking straight ahead with your back straight and lift your heels half way.
the most important thing is to keep your thighs parallel to the ground. Jump in the above position, 3-5 inches (7.6cm-12.7cm) at a time. Be sure to keep your thighs balanced.
when you jump up and land once, even if you repeat it once. After each landing, return to the original sitting and standing position, and then repeat the next jump.

The most famous bouncing training program in the NBA

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