How to practice bouncing does not hurt the knees, how to protect the knees by practicing bouncing

May 13, 2023

Bouncing power plays a decisive role in very many sports, and training bouncing power becomes the key. Long-term bouncing power training is accompanied by knee injuries, so how can we ensure the health of the knee while training good bouncing power?

Perform deep squat and hard pull training

These exercises can exercise the posterior thigh muscles, gluteus maximus, quadriceps, these muscles are very critical for longitudinal jumping. In the gym, you don't have to worry about adding maximum weight when squatting. Challenge yourself to do five to ten reps with the maximum weight you can handle.

Do a deep squat jump

Maintain a deep squat position with your hands facing outward. Stretch by jumping as high as you can with your forefoot on the ground. Do this twenty times a day. To make it more difficult, try landing on one foot or holding a heavy object.

Calf raises exercise

Calf muscle group is another important muscle group to improve the ability to bounce. To exercise the calf muscle group, you can use your toes to grip the raised surface and do a small drop with the calf muscle. You can use one leg, both legs or even sitting position for calf raises. To increase resistance, you can exercise with weights.

Use stretching to improve flexibility

Whether it's hurdles or basketball, free control of the power-emitting leg is helpful in achieving maximum bounce. In addition, if your flexibility is not good enough, strength imbalance can also limit your bounce. Stretch the posterior thigh muscles and gluteus medius in this way: lie on your back, cross your legs at the knees and slowly pull the distal leg toward you, which will stretch the proximal leg. Toe touching. Touch your toes in a seated position, touch your toes in a standing position, touch your toes in a split-legged position, and touch your toes in a crossed-legged position. This stretches the back of the thigh muscles to improve flexibility and bounce well.

Enhancement training to improve the explosive jumping power

The purpose of augmentation training is to shorten the time required to go from resting to full strength. Jump as fast as you can with 1/3 of your usual weight and do as many reps as possible.

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