How to practice bounce and explosive power dunking how to practice bounce

A strong vertical jump can give you an advantage in many sports, such as basketball, gymnastics and volleyball, and it can also improve all your athletic abilities and make you more flexible. To enhance your vertical jumping ability, you need to be highly focused in your training, and here's how.

Measure how high you can jump now

Stand next to a high wall or pole and raise one arm as high as you can. Have one of your friends take note of the height your hand reaches. Then, jump upward, keeping the arm stretched high, and have your friend record how high your fingers reach the wall. The distance between the two marks is the height of your current bounce. 1. As your performance improves, you should always record the height of your bounce. Documenting your progress will boost your confidence and motivate you more to train harder.

Jumping rope

The logic is obvious, jumping rope regularly can make your muscles more powerful. Find a hard ground, there should be enough space above your head so that the rope does not touch the roof, and jump for fifteen to twenty minutes a day. 1. Do not jump empty when jumping on one foot. Ankles should be together when jumping with both feet. 2. Jump better, jumping rhythm can be faster. At first you shake the rope speed may be slow, between the two bounces can also be a slight jump to maintain body balance. After you are ready, shake the rope rhythm faster and faster, do not pad feet jumping. 3. If you can't jump rope, run the stairs, run upstairs and downstairs to run. The effect of such exercises and jump rope equivalent, exercise the muscle parts are similar.

Squat

Squats make you feel like the whole lower part of the body are out of force, but also stretch the core muscles of the back and abdominal muscles. This practice can make the muscles more powerful.

1. Simple squat

Both feet and hip width, heels on the ground, slowly lower the body, knees bent - back and neck straight, and then stand up again, back to the original state. Ten sets, practice three sets.

2. Weighted squat

Put a set of dumbbells between your feet and hip-width apart. The action is the same as a simple squat, pick up the dumbbells at the bottom of the squat, stand up straight, and raise your arms until they are completely straight. As you squat, lower your arms and return to the starting position - a full squat position with the dumbbells between your feet and both arms bent. Do this for three sets of five reps each.

3. squat jump

Both feet and hip width, squat to the end, not slowly stand up, but to jump up from the squatting position, while turning one hundred and eighty degrees. After jumping up and then squatting - the body does not have to be straight again. Repeat this exercise, each jump can change direction, three groups, five times each.

Heel lift

There are many ways to train your calves, but there is a classic method. 1. Stand on a curb or a step with your forefoot on the step and your heel in the air. 2. Support your body with your toes and slowly lift a few centimeters. The whole body weight should fall on the forefoot, and you can feel the pull of the calf. 3. Gradually lower the body back to the starting position. This action should be done slowly, so as to play an effect, fast jumping and fast falling is useless. If you think it is starting to work, give yourself time; for example, each lift to reach six seconds. Each time you practice, you can give yourself a count. 4. Repeat the training in this way, the more the better. At first you can start with twenty times per group.

Jumping in place exercise

Practice once in a few days to see if there is any progress. Although it is not the main method of training, but often practice can gradually improve the longitudinal jumping ability, more effective than the other exercises above.