NBA HOOP

As a basketball player, whether professional or amateur, bouncing ability basketball skills are essential.

For a lot of friends is like basketball, bouncing ability is a difficult problem in their hearts.

Basketball bouncing ability is one of the most important Physical Ability，a lot of friends in order to improve their bouncing ability, has made ​​a lot of harm to his own actions and training.

Bouncing ability and explosiveness are similar, they all represent muscle contraction exercise capacity in a short time, in the details that are short-term explosive is the ability to complete such as 30 meters, 50 meters, and so on and bouncing ability refers to a bouncing single ability (hard time only less than one second), but sometimes a good explosiveness can not represent good bouncing ability,,. We generally referring to sprint forward with explosiveness is the ability to sprint, and bouncing ability is the ability to jump up the body, both the number of different muscle types.

We all know, depend on the height of bouncing legs. In fact, the upper body muscles also play a lot of bouncing effect.

So, how to improve the basketball Bouncing ability?

In addition to the famous site of the U.S. bouncing training introduced, the following training methods on the bouncing ability and has a great help.

Want to improve bouncing ability, constant practice to leapfrog is necessary, Leapfrog improvement of jumping ability have some help, because after all, this is a way of training strength.

In addition, there are other methods

The first method: The way some difficulty, but the effect is obvious, allowing you to bouncing in the short amount of time.

Practices: Dig a pit. Probably a meter deep (Or looking for a high steps, low walls, etc.). 5 pounds in the legs tied sandbags, jump into the pit. Try to load from the pit, leaping out of the case.

Adhere to exercise two weeks in accordance with this approach, and then pit deepened 20 cm, and weight gain 2-3 pounds, continued to practice.

So the cycle, to can not load, or leaps from the pit when the practice to stop here.

When you relieve the weight, you will find yourself leaping ability has been evident of improvement.

Of course, this method is also easy to type, Standing at a steps (when the toes or standing on the stairs above the ground around the place 15CM) constant practice on the mention.

If you can hold on to mention 1500 in one day, then the effect is obvious. Similarly, for the 1500, you can be divided into a group of 250 to practice; there is a clear of the same effect.

This method is generally as long as you feel when you have free time to practice or rest!

The second method: the effect is not obvious, but easy to implement.

Method: ankle ties a rubber band, in-situ vertical jump. Daily practices half-hour.

These two approaches can be effective only persist.

In addition, exercise your thigh muscles, is also necessary

Thigh muscle exercise in addition to the usual way to run outside, it is standard on the thigh squatting stances of the training has a significant effect.

What is the standard of Squatting Stances?

First feet apart, and shoulder width, thigh and calf and then 90 degrees. Waist and thigh further 90 degrees, hands and body further 90 degrees.

Remember, to be straight, does not appear a bit bent. Squatting stances of their time in the case of individuals set, you can slowly add up. General has just begun to 1.2 minutes to be squatting.

End of thigh muscles after exercise, we should exercise the upper body muscles. As already said, the upper body muscles for jumping ability also has a role.

Upper body muscle exercise approach is very simple, push-ups and sit-ups!

Movement over have free time once done the best interval of 2 minutes.

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