NBA HOOP

plyometric muscle strength training is one way to increase bouncing ability.

In general, plyometric muscle strength training includes the following 3 points:

1. To improve muscle strength weight training.

Feet should be enough to jump from the force, and muscle strength through weight training to strengthen. We exercises muscles explosiveness, it should take the principle of heavy exercise, remember the weight of a small number of large truth. At first we mainly carried out 8 to 12RM weight training (1RM is the muscle can be lifted once the maximum weight), in a certain time after training 5 to 8RM we can make the weight training, and action Speed should be faster.

2.  In order to (plyometric) muscle strength training to increase muscle strength and contraction speed.

Plyometric training has been considered the most effective bounce today’s training methods, have you ever wondered why athletes and other actions during jumping or throwing or pulling the former will do squat body posture?

As this can help athletes jump higher and throw farther, the muscles during exercise, if properly stretch or stretch will have more power and more explosiveness, and plyometric is for training from the principle of this principle.

We exercise, muscle contraction the way to the centripetal eccentric and isometric contraction of the three basic types. Or tens of centimeters by in situ high bouncing platform jump, and then jump up after landing training, it can produce the centrifugal to the Centripetal of a typical campaign to eccentric muscle while taking advantage of the flexibility and the kinetic energy to the heart contraction and reached Increase muscle strength and contraction speed of the target, and centrifuged into centripetal contraction phase is called a short grace period, grace period shorter, the larger the explosive that can be played so the exercises plyometric training also need the speed when fast. In general, plyometric training to enhance effects formation of muscle strength, mainly because of muscle and nerve function to promote actions, therefore, usually have better muscle contraction speed.

Many overseas studies have found that weight training with strength training, plyometric training methods is most likely to improve bouncing Ability. Also heavy weight training should pay particular attention to the training amount and the rest of the arrangement, in order to avoid excessive eccentric muscle delayed the formation of muscle soreness, or even result in the risk of overtraining.
It is worth recalling that all of the plyometric training method should be warm enough in the muscle, the body is the most dynamic and the venues where some of the more flexible manner.

Plyometric Training points:

INTENSITY

plyometric training exercises is a very strong, so practitioners need to identify themselves a certain degree of muscle strength can be, and the higher take-off point with the ground also the higher intensity of their training.

VOLUME

The total beginners to practice their steps each time (the number of feet in contact with the ground) 60-100, 100-150 intermediate, advanced 100-150.

FREQUENCY

Proposal can only be the twice a week of practice, each practice to be separated by at least 48 hours.

RECOVERY

In each exercise, rest time between the groups was 1:5-1:10, it is jumping off ten seconds later rest 50-100 seconds.
3. Training “bouncing”when the coordination of the muscles

Body bouncing, in addition to the thigh centripetal muscle, centrifugal or isometric way, there will be hop, and running jump such as different ways. so we need to train different muscles at the same time Contraction. The use of bouncing training in different ways, not only to train the muscle, strength and contraction speed, but also to strengthen the integration of different muscle coordination, make your jumps even more coordinated, more efficient bounce.

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