In basketball, dunking is undoubtedly a very attractive technical action. It can show personal charm to the greatest extent and is the dream of many basketball fans. But few people can complete the dunk, because the dunk not only needs to control the ball, but also needs good physical quality and extraordinary jumping power to support. What is spring force

In basketball, dunking is undoubtedly a very attractive technical action. It can show personal charm to the greatest extent and is the dream of many basketball fans. But few people can complete the dunk, because the dunk not only needs to control the ball, but also needs good physical quality and extraordinary jumping power to support.

What is spring force

Jumping force can be explained by explosive force in a certain sense, and explosive force is the work done by muscles in unit time. Jumping force is related to muscle strength and speed. Therefore, when the speed is constant, increasing muscle strength can improve elasticity; When the strength is constant, increasing the contraction speed of the muscle can also increase the bounce.

How to train jumping ability

1. Half squat jump ① At the beginning, half squat to 1/4 of the position, put your hands in front, and ② jump upward at least 20cm to 25cm from the ground. (If you think it's easy, you can jump to 25cm - 30cm). When in the air, put your hands behind you. When landing, complete once. Next, just repeat the above steps.

2. Lift the toe (lift the heel) ① First, find a step or a book to pad the foot, and then only put the toe on it, and the heel cannot touch the ground or pad ② lift the toe to the highest point ③ slowly put it down to complete once.

3. Step ① find a chair, put one foot on it at 90 degrees ② jump away as far as possible, change feet in the air, and then put it on the chair, ③ repeat 2, put the original jump foot back on the chair, and complete another jump.

4. Vertical jump ① Keep your feet straight, shoulder width apart, and "lock" your knees... ② Jump with your calves only. Bend your feet and try not to bend your knees... ③ When you get to the ground, take off again quickly and complete once... This is very difficult, you can use your hands to help you take off

5. Toe Jump ① Lift the toe to the highest point ② Take off quickly with the toe, and the jump shall not exceed 1.5 or 2.5 cm

6. Squat jump (this item is practiced once a week) ① Stand up, embrace the basketball in front of your chest ② Squat down (half squat), look ahead, straighten your back, lift your toes, and keep your thighs 90 degrees ③ Jump to 8cm - 13cm, and be sure to keep the posture in step 2, ④ land on the ground, and complete it. ⑤ If you want to jump 15 times, you need to jump 8 cm to 13 cm from 1-14. At the 15th time, you need to do your best to jump high.

Tips: 1. It is better for each group to repeat the exercise for three times, and try to control the interval of each rest within 2 minutes. After a long time of exercise, the jumping ability can be improved to a certain extent.

2. The intensity and density of the above exercises need to be adjusted according to everyone's physiological conditions, and it is best to do so under the guidance of professionals.