Basketball training plan

1. Jumping ability is a comprehensive expression of whole body strength, running speed, reaction speed, body coordination, flexibility and flexibility.

So we can’t think that improving jumping means just jumping all day long. You must insist on stretching the tendons, ligaments, and muscles in all parts of your body every day to expand the range of motion of your joints. At the same time, you must do various complex gymnastics that are beneficial to improving body coordination. Movements should be precise, graceful, powerful yet relaxed.

2. Strength training is best arranged and coached by a physical training coach.

If you train on your own, it is best to perform high-strength training 2 to 4 times a week. You must pay attention to safety during training to avoid accidental injuries. The so-called high-strength training is to use barbells to perform heavy-load exercises. There are three most commonly used ones:

Squat with weight, dumbbell lift, and snatch. In short, the higher your performance in these exercises, the better your jumping ability will be.

As for the weight, number of sets, times, action specifications and other issues of each exercise, the principles are:

1. High-strength training at least twice a week and no more than four times a week , the body should be given time to recover excessively, but it should be carried out for many years without interruption.

2. It is best to arrange the above three practice methods in each class.

3. Pay attention to the technical movement specifications of high-strength training and do not mess around.

4. Small strength training refers to training using various comprehensive training equipment and dumbbells. Lighter weights, more sets and reps. The purpose is to improve muscle endurance, thicken muscle fibers, and reduce fat. Small-strength training can be practiced every day, but it is best not to do it at the same time as high-strength training. Regardless of whether it is high-strength or low-strength training, the duration of a class should not be too long, 1.5 hours to 2 hours is appropriate. To have strength, you need to have density.

3. Speed ??training is also an important aspect of improving jumping ability.

Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, it depends on your hard-working spirit. The so-called sprint requires you to rush forward at full speed after preparing for the activity, rather than at a medium speed. Specialized speed training is the same as high-strength training. You don’t need to practice every day, just three hours a week. Pay special attention to the use of small strength training methods to enhance the strength of the posterior thigh muscles.

4. There are many specialized jumping training methods, such as rope skipping, hurdle jumping, hoop touching, the upper edge of the small black frame, and even the upper edge of the backboard.

Finally, I would like to mention the relationship between the nervous system and jumping ability. We already know that the qualities of speed, strength, coordination, flexibility, and agility produce jumping power when they are combined and applied downward to the ground in an instant. So what is it that causes these qualities to explode at the same time in an instant? It is the motivation and motor nervous system. In other words, if you really want to be superior to everyone else, you must do everything possible to make your motor nervous system send the strongest impulse signals to the muscles of your body. This strong stimulation forces the muscle groups to contract violently to generate huge energy. The violent contraction of the muscle groups 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 the difficulty among difficulties. Without super motivation, the motor nervous system will not have super impulse. All so-called scientific, modern, management, and training methods and means are all nonsense. Finally, I wish your dreams come true.

Another:

Innateness is very important. The most famous vertical jump training program in the United States. After training, it is expected that the vertical jump ability can be improved by more than 20 to 30 centimeters. The training process is very hard, and the whole process requires 15 weeks.

For each action item, if an action requires 3 groups, the rest between groups cannot exceed 2 minutes. If completed, you need to do the next item directly. Remember Don't rest! !

The first item: Half squat jump

1. At the beginning, half squat to the position of ?, place your hands in front of you,

2. Jump upward and away The ground should be at least 20 to 25cm. (You can jump to 25-30cm if you find it easier). While in the air, your hands need to be behind your back. When you land, complete once.

Next, just repeat the steps above! ! !

Quickly improve jumping ability training tutorial 2

The second item: toe lift (heel raise)

1. First, find a step or a book to put your feet on, and then only put your toes on it, without your heels touching the ground or being padded

2. Raise your toes to the highest point

3. Then slowly put it down and complete it once. ． Finish with both feet to complete a set.

Quickly improve jumping ability training tutorial 3

The third item: steps

1. Find a chair and put a Put one foot up, making it 90 degrees

2. Jump away with all your strength, change your feet in the air, and put them on the chair.

3. Repeat step 2, and move the original jumping position Put your feet back on the chair and complete another jump.

Quickly Improve Jumping Ability Training Tutorial 4

Item 4: Vertical Jump

1. Keep your feet straight, shoulder width apart, and "lock" Your knees...

2. Use only your calves to jump. You can only bend your ankles and try not to bend your knees...

3. When you reach the ground, Take off quickly and complete it again...

This is difficult, you can use your hands to help you take off...

Quickly improve your jumping ability training tutorial 5

Item 5: Toe Jump

1. Raise your toes to the highest point,

2. Use your toes to take off quickly, and the jump should not exceed 1.5 or 2.5cm

Frog jumping exercises are necessary and helpful to improve jumping ability, because after all, this is a way to train strength. In addition, there are other methods.

The first method is the most effective and the most difficult, allowing you to improve your bounce in a short period of time. Specific method: Dig a hole, about one meter deep. Tie a 5-pound sandbag to your legs and jump into the pit. Try to jump out of the pit while carrying weight. After half a month, dig the hole 20 centimeters deep, increase the weight by 2-3 pounds, and continue practicing. This cycle continues until the point where you can no longer bear weight or jump out of the pit, and the practice ends here. Remove the weight and try again to see how high you can jump.

∈ thin 5? Pretty armpit core acyl? An address pepper ㄐЧ? Fantasy bath?

Wish you good luck, future sports star!

To develop explosive power, the contraction force and working distance of muscles must be increased, and the working time must be shortened. During strength training, fast movements should be performed with small-load machinery, and gradually increase the force without reducing the speed. Large loads increase muscle contraction strength. The technical action of "back throw" mentioned earlier to knock down an opponent mainly relies on muscle contraction to increase explosive power. An increase in strength can enhance the ability to control technique, so in daily training, we must not only work hard on technique, but also work especially on increasing explosive power and improving muscle contraction speed. Practice has proven that high-intensity explosive power is an essential factor in improving performance. So how to improve explosive power? (1) Change load and speed. (2) Strengthen professional technical training to improve muscle control capabilities and the ability to relax before exerting force. (3) The initial length of the muscle. Only when the stretched muscle contracts, it will have faster speed and strength. (4) Relaxation exercises after strength exercises.

Among the factors of explosive power, strength plays a leading role, so the growth of strength contributes to the development of explosive power. But strength is by no means equal to explosive power. That is to say, in actual combat, it is not possible to use technology well just by having the strength. A judoka's explosive power can only be exerted through a coordinated combination of basic strength, speed, technique, and sensitivity. Some people can lift quite heavy barbells, but they cannot do it when they fall. Specifically, they lack specific strength. When judo athletes compete, they need strength, speed, and endurance. Some of our athletes feel that their strength is not bad, but the key is their special ability and quick strength. In future training, attention should be paid to improving special strength on the basis of transferring strength from one set to special strength.

Issues that should be paid attention to when developing strength:

(1) Load. Facts have shown that only strength training under certain weight conditions can increase strength, and different loads used in strength training have different effects. Therefore, the load should be reasonably arranged depending on the individual during training.

(2) Excessive recovery. During exercise, a large amount of energy substances are consumed, exercise stops, catabolism takes a secondary role, and energy substance synthesis begins to recover and exceed the original energy substance content in the body.

(3) Training interval. Practice has proven that strength training is best done in intervals, because strength increases quickly and fades quickly after stopping training.

(4) Age and gender. The same person responds differently to strength training at different ages, and the strength values ??of men and women are also very different.

Regardless of men and women, as long as they insist on strength training, it will have a good effect on maintaining and developing strength quality.