subject: Rapid Increase In Spring Training Tutorial [print this page] America's most famous vertical jump training program, excel is expected to vertical jump ability can be improved more than 20-30 cm, the exercise process is very hard, the whole process to be 15 weeks.
For each action item, if an action to make the rest between the three groups, the groups can not be more than two minutes, if completed, be done directly under the project, remember not to rest! !
: Squat jump
1, at the beginning, squat to? Position, hands placed in the former
2, up he jumped off the ground at least 20 to 25cm. (If you feel easy, you can jump to 25-30cm). When in the air, your hands need to be placed behind. Ground to complete.
Next, simply repeat the above steps! ! !
Rapid increase in Spring Training Tutorial
The second: lift toes (toes)
A. First, find a cascade or a book to the foot pad, and then only the toes on the above, the heel shall not be ground or cushion
Two. Toes carried to the highest point
3. Then slowly down to complete one. . Feet completed, the completion of a group.
Rapid increase in Spring Training Tutorial 3
The third item: the steps
(1) to find a chair to put one foot up to 90 degrees
(2) make every effort to jump in the air for feet, on a chair.
Repeat 2 feet of the original jump back into the chair, complete another jump.
Rapid increase in Spring Training Tutorial 4
Fourth: Vertical Jump
A. Feet straight and shoulder width, the "lock" your knees ...
2 only jump with your legs, and can only bend your feet Guo, bend the knee as much as possible ...
(3) to the ground, and then quickly jump to complete a ...
This is a difficult, you can use your hands to help jump ...
Rapid increase in Spring Training Tutorial
Fifth: toe jump
(1) toes carried to the highest point
Toes quick jump, jump, shall not exceed 1.5 or 2.5cm
Leapfrog the practice is necessary to improve jumping ability will certainly help, because this is a way of training forces. In addition, there are other ways.
The first method is the most effective, most difficult, allows you to improve in a short period of time bouncing. The specific approach: Wage Keng, probably about one meter deep. Your legs tied five pounds of sandbags, jump into the pit. Try weight-bearing jumped from the pit. Two weeks later, the pit deepened to 20 cm, while weight gain 2-3 pounds, continued to practice. Such a cycle, and finally to no longer load, not from the pit leaping exercises on the end here. Lifting heavy loads, and try again able to jump tall.
The second method, the effect is not very obvious, but easy to implement. Specific methods: ankle tie a rubber band, standing vertical jump. Daily exercise for half an hour. But I feel little effect of this approach.
