There are many ways to improve jumping ability, such as the American AA4 and the Jumping Bible, but the core content is similar, so the principles can be described in the most concise language.

(1)Bounce ability = strength × speed. There are only two factors that affect the quality of jumping ability, one is "strength" and the other is "speed". It's that simple.

(2) As long as one of the two factors is stronger, the jumping ability will be stronger.

(3) If both factors are strong, the jumping ability will be top-notch (in terms of individuals).

(4) Training method to improve strength-weight-bearing squats.

(5) Training methods to improve speed - sprinting, various jumps, power cleans, heel raises, etc. The power clean is a whole-body explosive exercise that can improve speed and strength at the same time. For high-level basketball players, power clean performance is a measure of An important indicator of its explosive power.

(6) In terms of strength training, we need to pay close attention to "relative strength" and must not be biased towards "absolute strength"; in terms of speed training, we need to be "short-term and efficient" and cannot be biased toward "endurance training", let alone "protracted war" , "fatigue war".

(7) Don’t confuse the concepts of bodybuilding training and strength training. Pure bodybuilding training is harmful to jumping ability but not beneficial. The bodybuilding training mentioned here mainly focuses on improving muscle circumference. Generally speaking, it is lines, which makes the muscles look thick.

(8) With a certain training foundation, it will take a long time for people with higher jumps to greatly improve their jumping ability. There is no quick fix.

In China, equipment training is not very popular. Many people use the simple method of "jumping" to train their jumping ability. For people with good talent, the "relative strength" is naturally stronger, so the factor of "speed" is constantly improved. They can gradually jump up to three feet high. However, through observation, it can be found that domestic fast jumping strongmen are generally lean and weigh less than or far less than "height -100", for example: height 173cm, weight 68kg. On the other hand, many strong jumpers in the United States are physically strong.Strong, weight is greater than or equal to "height-100", for example: height 172cm, weight 82kg. This is not a genetic difference at all, but a matter of training methods. If Chinese people can pay attention to the balanced development of "strength" and "speed", they can also become flying musclemen.

For ordinary people with average talent, due to their weak natural "relative strength", they cannot continue to improve by just "jumping". After all, there are two determinants of jumping ability. In the absence of scientific guidance, we will increase the amount of training, thinking that we can increase our jumping ability by practicing jumping from 10 times to 100 times. In fact, this is absolutely wishful thinking. Not only can we not increase any jumping, but we can also increase our jumping ability. Damage to joints and ligaments.

The number of jumping exercises is strictly controlled. The number of touchdowns per day for beginner trainers is 80 to 100 times, for intermediate trainers it is 100 to 120 times, and for advanced trainers it is 120-140 times.

I think the barbell squat is an action that jumping enthusiasts must learn, because those who are relatively strong and can achieve super jumping by just practicing speed are very rare. Otherwise, there wouldn’t be so many people on the Internet asking how to improve. It's a question of bounce.

The "squat" I'm talking about here is a broad concept, including powerlifting squats (slightly deeper than half squats), weightlifting squats (squat to the bottom, folding the big and small legs), half squats, and shallow squats (1/4 squats). ), front squat, etc. Some people reject squats, saying that they will make the knees and waist useless. This is completely wrong. On the contrary, I think squats are a very safe training movement.

Everyone must pay attention to the correct movements of squat training!!!

When squatting, the knee joint is in a "natural" extended state and the force is evenly distributed. People who have never been exposed to squats need to start with a 20kg empty bar, learn how to lift the bar steadily from the squat rack, and understand which part of the trapezius muscle at the back of the neck is most comfortable when the bar is pressed (as long as it does not compress the cervical spine). Basic requirements), feel the stance distance of your feet and the direction of your toes (I recommend that the stance distance is slightly wider than the shoulders, and the toes naturally point outwards to form an "outward figure"). Remember not to buckle the knee joint inward, and the knee cannot move forward beyond the toes!

Feel the overall strength of the body when squatting and standing. After you learn the correct movements, you can slowly add barbell plates to both ends of the Austrian bar. The weightlifting squat is the most difficult of the squats. It requires high muscle strength and joint flexibility. Many people cannot maintain balance. Therefore, I recommend that people who cannot complete the weightlifting squat well switch to powerlifting squats. Doing powerlifting squats with weights behind your neck can effectively measure your absolute strength, and can also immediately calculate your relative strength level, so barbell squats are a must.Must. For example: If you weigh 75kg and can only squat 150kg once, your absolute strength is 150kg and your relative strength is twice your body weight. Assume that through exercise your weight increases to 80kg and you squat 180kg once, then your strength has improved, your absolute strength has increased by 30kg, and your relative strength has increased to 2.25 times your body weight.

Friends who are interested in improving their jumping ability should not fall into the misunderstanding between "strength" and "bodybuilding". People who have trained in bodybuilding or powerlifting for many years know that training is addictive, so when preparing to train their jumping ability, they still cannot let go of bodybuilding or strength. You may think that you can have your cake and eat it too, but in fact it is impossible. The biggest harm of bodybuilding to jumping ability is that too many slow movements and isolated movements affect the development of overall strength. The deliberate increase in weight weakens relative strength and slows down the speed. The biggest harm of powerlifting to jumping ability is that absolute strength is extremely slow. The movement and increasing weight required to break through greatly affects relative strength and speed. When you are really ready to improve your jumping ability, you should put bodybuilding and power lifting aside.

In fact, you don’t have to give up completely on bodybuilding. You just need to stop training to deliberately increase muscle circumference, that is, avoid doing “forced reps” that will cause your muscles to continuously fail. Just maintain your original training level. The thighs, calves and shoulders should completely abandon bodybuilding training. For thigh squats, use 70% to 90% of the maximum weight to do no more than 7 groups, and each group should not exceed 10 times of strength training. Generally speaking, explosive training The load is 80% of 1RM, and the number of repetitions is 2-5 times. When 90% of the weight can be performed for close to 10 times, the previous 100% limit weight has been exceeded. For the calves, do heel-raising exercises that imitate the moment of jumping. Do not go up and down slowly, and do not go up and down slowly. You can do it with dumbbells in hand. It is not recommended to carry a barbell behind the neck because the momentum after jumping will damage the cervical spine. Those with strong calf strength can do it by locking the knee joints, while those with weak calves can do it with slightly bent knees. The "Vertical Jump Bible" says that the moment of jumping only takes 0.2 seconds, so what's the point of using 2 seconds to train the calf muscles? Some people whose calves tend to get thicker use 2 seconds to contract the calf muscles and develop the best "diamond" in the bodybuilding world. "Shaped" calves, this kind of calves must have good vision and strength, but the speed is poor. The number of sets for calf training should not exceed 3, and the number of times in each set should not exceed 10. We do not do endurance training or bodybuilding training. For shoulder training, do push press or power clean. The so-called push press is to stand and bend your knees, and use the strength of your legs and waist to lift the barbell over your head. Those who have practiced bodybuilding know that you can use a heavier weight than controlled push. But I recommend that people who have no equipment training foundation use lighter weights, otherwise they will be easily injured. According to those who have jumped high, the arm swing at the moment of takeoff is very important, and this push press is to improve this aspect of strength.

People with good coordination can also practice in addition to using force to push.Power clean, the technique of power clean is very particular and difficult to express clearly in a few words. Those who are interested can ask friends from the weightlifting team of the sports school or watch videos to teach themselves. Power cleans can easily injure your wrists and collarbones, so people with poor physical performance while studying are best not to try it.

Jumping is an action from bottom to top. Can you jump very high just by having strong calves and thighs? The answer is no. Without a strong waist and abdomen, the strength will break as soon as it reaches the middle of the human body. Therefore, in order to develop your jumping ability to the greatest extent, the waist and abdominal muscles must be trained. The training of waist and abdominal muscles should also avoid bodybuilding methods, and do not always increase the number of times to exhaustion. I practice six days a week and have one day off, and the results are good. The rectus abdominis can be trained through sit-ups, lying on the back to collect or raise the legs, hanging legs to collect or raise the legs, etc., the external oblique muscles can be trained through various turning movements (such as turning with a negative stick), and the lower back muscles can be trained through the goat push-up. , straight leg deadlift and other exercises. Choose targeted movements and do 1 to 2 groups of 10 times each.

Jumping is a technical movement. Running and jumping are much more difficult than vertical jumping and require more practice. In addition to strength and speed training, you must take time to do special jumping exercises. The amount should be small, but the quality should be guaranteed. People like me who have "jumping knee" are most afraid of speed training and special training. The knee is very unstable when running and jumping at full strength. Maybe one day it will be sprained in any movement, and wearing knee pads will not help, so People with old injuries must do enough warm-up to minimize the probability of injury.

I provide a training framework for those who are interested in practicing jumping ability for you to use when making plans. Practice speed first, use sprints, box jumps, vertical jumps, running jumps, long jumps, heel raises, etc. to develop your jumping ability. You can also directly use the "AIR ALERT" training plan (the number of modifications is limited to less than 30 times) ), after the reach test finds that it cannot be improved and enters the plateau period, rest for a week, and then practice strength. Use squats, deadlifts, etc. to improve absolute strength and relative strength, mainly relative strength. The greater the ratio of squat weight to body weight. Bigger is better! Speed ​​training can be appropriately reduced at this time. What needs to be explained about strength training is that strength increases in a wave-like manner. Don't be afraid of ups and downs. Don't mistakenly think that you have reached a plateau just because of the possible decrease in strength in the third week. People with training experience know this truth well. After your strength increases, your jumping ability will definitely improve again, and then you can return to speed training and strive to get to the next level. To put it bluntly, it is a cycle of "speed", "power", "speed" and "power", and the final effect depends on the individual's potential and perseverance. Since the author of the "Vertical Jump Bible" dares to publish a book and promises that any healthy young person can improve his vertical jump to more than 1 meter through scientific training, then everyone should have confidence.

I hope those friends who are eager to improve their jumping ability and dunk can be inspired by reading my article and activelyExtremely devoted to training.