Explosive training: Raise one foot with the back leg Jump!
In explosive training, jumping training is a very important component. On the sports field, jumping is the most important action pattern!
Jump training is divided into the following types,
1. Different planes: mainly vertical jump, forward jump and side jump. Develop explosive power in the vertical, horizontal and coronal planes respectively!
2. Different types: running jump, jumping in place
3. One foot and two feet
Today I will introduce to you a very good Single-leg jumping training: single-leg jumping with the rear leg elevated
One-legged jumping is a very important action pattern in basketball, volleyball and various track and field events! A good one-leg jumping ability will make you stand out on the field! The method of raising the back foot will be more consistent with the single-leg jumping action pattern
The following is an introduction to the process and techniques:
Get ready: Choose a stool with the same height as your knees, then step up and stand, maintaining a natural stance, with your back legs on the stool as support!
Jumping: Swing your arms while slightly bending your hips and knees on one side to add energy to your legs. Then wave your arms quickly! The three joints (ankles, knees and hips) are stretched simultaneously to rise up and forward, and explode upwards to jump out.
Landing: When landing, point your toes too far on the ground, and at the same time, slightly bend your hips and knees to accumulate energy! Then jump up continuously!
Common mistakes and precautions:
1. The hands are not swinging
Jumping requires the swinging of the hands as a boost. Try putting your hands on your head and take off. You will find that your jumping power will drop immediately
2. The landing should be soft and quiet, which shows that we actively use our muscles to absorb pressure. Instead of ligaments and passive joint structures to bear the pressure!
3. Keep your hips back and don’t move your knees (too forward)! Let gravity fall on the thigh and buttock muscles