First, bounce force:
Bounce Force is a comprehensive embodiment of whole body strength, running speed, reaction speed, body coordination, flexibility and agility. So do not think that the improvement of bouncing on the line all the time, we must insist on stretching their own body every day tendon, ligament, muscle, expand the scope of the joint activities, while doing all kinds of complex in favor of improving the body coordination of gymnastics. Action to be accurate, graceful, and relaxed.
Two. Strength Training:
It is best to arrange and coach your body trainer. If training, it is best to do 2 to 4 times a week of large strength training, training must pay attention to safety, in order to avoid accidental injury. The so-called big strength training is to use the barbell to carry on the heavy load practice. The most typical commonly used there are three kinds: weight squat, lift bell, snatch. In short, the higher the performance of these exercises, the better the bounce strength.
As for the weight, number, number, and action specifications of each exercise, the principle is:
1. large strength training at least two times a week, not more than four times, to give the body more than the time to recover, but to long-term, uninterrupted.
2. Each lesson is best arranged in the above three practice methods.
3. should pay attention to the technical action specification of big strength training, must not be promiscuous.
4. small strength training refers to the use of a variety of integrated training equipment and dumbbell training. Light weight, group number and number of times. The aim is to improve muscle endurance, thickening muscle, reducing fat, small strength training can change the garden every day practice, but it is best not to and big strength training at the same time. No matter big strength or small strength training, the time of class does not drag too long, 1.5 hours to 2 hours is advisable. Intensity and density.
Three. Speed Training:
Speed training is also an important aspect to improve the bounce power. It is necessary to repeat the sprint training. 30 times, 50 times, maybe 80 times, it depends on your spirit of hardship. The so-called Sprint requires you to dash forward at full speed after your preparation, rather than the middle speed. Special speed training with the same big strength training, do not have to practice every day, three hours a week can be. Special attention should also be paid to the use of small; strength training means to enhance the strength of the posterior thigh muscle group.
Four. a variety of specialized bouncing practice means very many, such as skipping, jumping bar, touch the hoop, touch the small black box along, and even touch the backboard along. Speed, strength, coordination, flexibility, agility these qualities in the instantaneous synthesis downward action on the ground produces the bounce force, then what thing is these qualities in the instantaneous simultaneous outbreak? Is the motive and the motor nervous system. In other words, to make their motor nervous system to their body muscles to send the strongest impulse signal, this strong stimulation force muscle group contraction to produce huge energy, muscle group contraction has in turn prompted the motor nervous system more sensitive, can emit a more intense impulse. The two promote each other, and the higher they jump.