A good jump is essential in almost all team sports. Basketball, volleyball, parkour and streetball - it is difficult to imagine an athlete who has achieved success in these sports and does not know how to jump high and powerfully. If you do not possess this skill, do not despair. Any abilities can be developed. Include the necessary exercises in your training program.
It is necessary
- - dumbbells;
- - barbell;
- - gymnastic bench;
- - step platform 30 cm high.
Instructions
Step 1
Do a wide lunge. The right leg is in front on the platform, the left leg is behind, bent at the knee. The arms are slightly bent at the elbows.
Sit down slightly, spring your legs and push up sharply. Help yourself to jump out with your hands. Switch legs during the flight phase.
The left foot now stands in front of the platform, and the right foot in the back. Jump out again and switch legs almost without pause.
Do 4 sets of 10-12 jumps.
Do not strive to jump high, the main thing is to perform the exercise technically. The jump should be carried out using the work of the hips.
Step 2
Stand at the beginning of a treadmill or other level surface. Can be performed in the gym. Sit in a deep squat with your hands on your knees.
Start moving forward in this position, count to yourself or out loud, for the count of five, jump up sharply, fully straightening your body, and slap your hands over your head.
Push yourself as high as possible. Land on the same spot from which you jumped out. Lower yourself back down into a deep squat and continue forward counting. Walk 100 meters at this pace.
This is one set, do three sets three minutes apart.
Step 3
Place your feet wide. Place the platform on the floor between your feet.
Sit down slightly, push off and jump onto the platform with both feet at once. Without pausing, jump down to the floor at a fast pace with your feet on the sides of the platform.
Continue hopping and jumping off the platform for 30 seconds. Rest 1 minute and repeat.
Step 4
Stand in front of a barbell on the floor. Bend your knees slightly, bend over and grab the bar with your upper grip, arms slightly wider than your shoulders. Do not bend or round your back.
Straighten up. Only the muscles of the legs work, but not the muscles of the back. Ask the instructor to check the position of your back as you straighten. Fix the position of the body for 2 seconds and return to the starting position.
Do 2 sets of 8 reps.
Step 5
Stand up straight. Dumbbells in lowered hands. Feet shoulder width apart.
Sit down deeply, keep your back straight, and look in front of you. Push yourself out with a hard push and try to jump as high as possible. During landing, the legs should "spring" slightly in the knees.
Complete 3 sets of 12 jumps.
Step 6
Stand facing a gymnastic bench.
Sit down slightly and jump onto the bench with both feet. To increase the push, help yourself with a wave of your arms. Without lingering on the bench, return to the starting position, jump again.
If the exercise is easy for you, add weights. This can be a belt with pads or dumbbells. Do three sets of 8 jumps.
