A stronger spring training

What is spring

Spring in a certain sense, can be explained with explosive force, and explosive force is muscle in unit time doing work, spring and muscular strength and size of the speed, therefore, does not change when the speed increases muscle strength when can improve stretch; when force unchanged, increase muscle contractions speed, similarly you can increase the bounce.

How to spring training

1, semi squat jump ① begins, squatting to 1/4, hands placed on the front, ② up jump off the ground at least 20cm to 25cm.

(If your feel that easily, you can jump to 25cm-30cm). When in the air, put your hands behind you. Touching the ground, once completed. Next, simply repeat the above steps.

2. lift the toe (heel) ① first, find a cascade or a book to feet, and then only to the toe on it, not touching the ground or heel pad ② ③ toe lift to highest and then slowly down, once completed.

3. steps ① looking Chair, put one foot, put up a 90-degree ② do jump off, in the air for the feet, and then on the Chair, ③ repeat 2, will the original take-off foot back on his chair, completed a skip.

4. vertical jump ① feet on straight, and shoulder width, "locking" knee ...

② with jump leg. Bent leg guo, try not to bend the knee ... ③ to, and then quickly jump, a complete ... This is a difficult, available hand help jump ...

5. toe jump ① will toe to toe with the highest ②, quick jump jump time must not exceed 1.5 or 2.5cm

6, CMJ (this practice once a week) ① stand, arms basketball ② squatted in chest (squat), look at the front, back straight, lift the toe, thigh need maintain 90 degrees ③ jumps to 8cm-13cm, must maintain step 2 posture, ④, finish it.

⑤ If you want to jump under 15, 1-14 demand jumps 8cm-13cm, section 15, the need to do the high jump.

Tip: 1, repeat for each set of best practice for three times, each time interval of rest to cont

rol in 2 minutes, after lengthy exercise spring can be improved.

2. the above exercise intensity and density required for each physical best is adjusted in professionals guidance.

(Practice editing: Tran Hung Wong)