Many people pay great attention to their jumping ability. Even in their spare time, they will improve their jumping ability through some training methods. Even in many sports, jumping force is very important, but because some people do not find the right way, even if long-term exercise, there is no help for jumping force. Next, I will introduce the main methods for you. Let's have a look!
Top 10: practical value of leapfrog: 7 neglect degree: 7
Almost no one denies the role of leapfrog, but why is it underestimated? The reason lies in the disagreement on the safety of leapfrog.
In fact, frog jumping itself does have certain risks, because continuous jumping will cause instant paralysis of muscles and nerves, and injuries often come to you quietly at this time. But if the continuous frog jump into a single standing long jump training, then the harm to the body is almost nonexistent. Because every movement is full of power, highly concentrated nerves, and a certain amount of buffer preparation. Standing long jump is a very typical way to release explosive force, which meets the requirements of high power and high speed. For improving your jumping ability, explosive power is a very good choice.
Top 9: practical value: 8 neglect: 9
Remember the jump steps in AA4 plan? There is a certain difference between the continuous take-off that is too intensive and repeated and that is too frequent and that we hope to get the maximum bounce force. And it will bring some injuries. If you change this action to load the steps, such as choosing the method of barbell or dumbbell load, it will give you unexpected surprises. Especially in the way of releasing the spring force of single leg takeoff, the value of climbing the steps with load is immeasurable. If you have little equipment on hand and want to improve your jumping ability, then it seems that climbing the steps with a load is one of the few effective ways.
Top 8: high practical value: 10 neglect degree: 8.5
Similarly, almost no one denies the significance of high grasp for jumping, because it is so similar to the action of jumping, and the training is very targeted. Only the training difficulty of high grip must be admitted, it is not suitable for many trainers who have not even practiced hard pull. However, we still need to emphasize once again the significance of high grip for jumping. In addition to giving you explosive power, it will help you learn the skill of taking off from the posture, which is the real golden action.
Compared with leapfrog, it can't improve the vertical take-off technology, only lean to the strength when climbing the stage with load, and the Golden Rooster can't improve the explosive power independently. High grip can bring you the perfect improvement of technology and strength at the same time. If you have never been exposed to high grip training, it is no exaggeration to say that when you are familiar with the power generation method of high grip movement, even if the performance of high grip does not have any obvious improvement, it is very easy to improve the jumping force of about 10cm. There are even a lot of trainers who can get a huge improvement in the first training class just after they have been exposed to high grasp.
Top 7: practical value of front neck press: 10 neglect degree: 9
A lot of people do not use force to recommend, nor do they use force to recommend, which is a big mistake. Especially in the first Tiger Wrestling power competition held by us, you can see that many friends are doing it with the strength of their shoulders, without the help of the whole body's strength and coordination. The value of using force to push in front of neck for jumping is equal to that of holding high, because they are very similar to the jumping action itself and have strong pertinence. But if you think it's a shoulder training action, and then rely on the deltoid muscle to work, it's really underestimated its value.
Top 6: practical value of abdominal jump 9.5 neglect degree 9.5
Many people may not understand the meaning of the abdominal jump, why does this movement give you some help in spring jump? Because the strength of the human body's hip bending is required during the abdominal jump, and the strength and amplitude of the hip bending is the key factor to determine the speed of the trainer when running. The value of the abdominal jump is similar to the weight-bearing step, which is reflected in the run-up single leg take-off.
Top 5: independent practical value of Golden Rooster 9.5 neglect degree 9.5
Golden Rooster independence is a very simple balance action. How can this action help you to jump? Because if you want to jump high, strength is the key, speed is the key, coordination is the key, but there is a more crucial part, that is, balance force. If the balance is not enough, then the movement you make is loose, not only can't jump high, but also can't form any confrontation advantage in the air. And Golden Rooster independence is a good training action that can improve the balance ability of human body. Good training will not only help your run-up and take-off, but also help you maintain high resistance in the air.
Top 4: high practical value of heavy ball touch 10 neglect degree 9.5
Still hesitating why you can't jump with the ball? Still hesitating why you can't practice high grip, the problem still exists after the barbell in front of the neck uses the force to push? Then we need to reflect whether you have trained the heavy ball to touch the height! Even if the high grip, the force to push is no longer similar to the spring force, it can't replace the direct training of heavy ball touch the height. If you don't pay attention to this advanced training method, then your coordination and explosive power will not be reflected, nor can you play. In the same way, don't just obsess about this advanced training method, so as to ignore the most basic training, such as high grasping, using force to promote and so on.
Top 3: practical value of hip flexibility 9.5 neglect degree 10
Our daily expression of "good waist and abdomen strength" is equivalent to "pull rod". The most fundamental reason is the flexibility of the hip. If your hip is "dead", then you can't have a strong jumping level, let alone how good exercise ability.
Top 2: practical value of barbell squat 10 neglect degree 10
If you think that the value of barbell squat for the improvement of sports ability is not as big as the movements we mentioned earlier, it is quite wrong. Because the barbell squat is the ancestor of all the movements mentioned above, only after you practice it, you can do those more advanced training. However, in real life, there are many trainers or fitness coaches who think that squatting is out of date and can be replaced by other ways.
But you can see that in the alternative they are looking for, there is no exception that they are imitating full squat, or doing what full squat does, that is, improving leg strength. So why do you choose some training actions that are slow in effect and difficult to master, instead of focusing on the most basic full squat training? All sports ability comes from the strength of the legs, and full squat is the best action to train the strength of the legs.
Top 1: practical value of reverse heel raising 10 neglect degree 10
The most undervalued springing training action is not the ancestor -- full squat, nor the highest value of high grasp, the use of force to push, nor the most targeted heavy ball touch height. It's a reverse kick! There may be few trainers who can put it in this position. However, when you carefully analyze its function and value in bounce, it's not difficult to answer this question.
Reverse heel lifting improves the strength of the leg flexors. What's the use of flexors? When we stop and brake, flexors are used. When we walk in a hurry, extensors are used. Many trainers are raising their heels without hesitation, but they are not good at springing. The reason is that they only pay attention to stretching, not bending. In their view, jumping is only the last time, that is, the stretch, the strength is enough, and the previous preparations can be none. However, if you are in the run-up phase, the calf flexor is not strong enough, it will appear in the last step of the take-off, the flexor is unable to release enough strength to brake, resulting in everything you have done before has nothing to do with the final bounce. Your jump becomes a take-off in place, not a run-up jump. The height of the natural jump should be reduced a lot.