I believe anyone who likes to play basketball knows that physical conflicts often occur when playing basketball. At the same time, in order to shoot on the court, you need to bounce to a certain height so you can score on the net, otherwise you will be pinned or pushed to the ground.

In the same way, when you are playing football, you need to bounce up to score a header. For example, in the last game Ronaldo jumped 71 centimeters high, and the header height reached 2.56 meters. Such an ability to defy the sky has to be said to be amazing.

For those who play a lot, bounce directly affects your performance. Of course, for ordinary fitness enthusiasts, training bouncing can also help enhance explosive power and muscle endurance, as well as help reduce fat and lose weight.

So how to improve bounce?

Share 4 moves below so that you can practice bouncing at home!

Action 1: Quick Squat

Regular slow squat training, with a slight pause at the bottom of the movement, can strengthen the muscles of the legs and buttocks, and the effect is more obvious after the bottom pause.

When the squatting speed is accelerated, after squatting to a low position, stand up immediately without pause in the middle, which can increase the number of movements, improve the endurance of the leg muscles, and also enhance the cardiopulmonary function. Function. Constantly squat and stand up ready to bounce. The squat range can be slightly lower. As you stand up, you can continue to squat without fully straightening your legs, maintaining a consistent movement.

Action 2: Squat bounce

For a quick squat, just pick up your speed and keep your feet on the ground.

Here you need to add the process of getting up and bouncing, while keeping your feet off the ground and letting your whole body bounce like a spring.

Here you can row back with your arms, which will help you jump higher.

Adding a jumping process, the action is more difficult and consumes more physical strength, but it is easier than burpee jumping, and you can continue to speed up after mastering it.

Action 3: Bounce in place

The squat bounce allows for an explosive bounce with a quick squat up.

In a standing position, try to bounce upwards with straight legs, similar to a "cordless bounce," swinging your arms forward but with significantly less knee bend.

When bouncing in place, the torso is in a vertical position, the forefoot always supports the ground, and the heel is in a suspended position, which can further strengthen the endurance of the calf muscles.

Action 4: Box Jump

Finally, enter the key training action, namely "jump box training".

The action looks very simple, just put a wooden box on the ground, and then you stand behind and jump on the wooden box, but it consumes physical strength and the training is very difficult.

When training, you need to lift both arms up, tiptoe your front toes, and then lean down, swing your arms back, and heels to the ground. Squat down to finish.

Box jump training combines the first three movements. As you become more proficient with the movement, you can continue to increase the height. You can also train with stepped box jumps. The higher the bounce, the better your bounce ability.

Training plan reference:

Quick Squats: 5 sets of 20 reps

Squat bounce: 5 sets * 12 times

Bounce in place: 5 sets * 15 times

Box jumping: 5 sets * 10 times