Simple and effective weekly bounce training plan

How to train bounce? There are some training movements. In training movements, some movements are better, some movements are more average, and many people will make some plans for better training. Some people still understand what the bounce training plan is. So, what is the simple and effective one-week bounce training plan? Let’s take a look together!

　　Monday: Golden Rooster Independence

　　Golden Rooster Independence is obviously an action that trains balance ability. How to improve bounce ability? Because if you want to jump high, in addition to strength, speed and coordination, there is another very important thing that is balance ability. If the balance ability is not enough, the movements made are loose and unformed. Not only can you jump higher, it is even more impossible to form any confrontational advantages in the air. Golden Rooster Independence can help improve the body's balance ability. After practicing well, it will help to run and jump, and it will also help to improve the confrontation ability in the air.

　　Tuesday: Touch the high ball with a heavy ball 　　Is it still hesitating why I can't jump up when I get the ball? Is it still hesitating why I practice high grabbing. This problem still exists after the barbell in the front neck is leveraging the force to push? Then we need to reflect on whether you have trained to touch the ball with heavy ball with heavy ball with high! High grabbing, leveraging the force to push, even if it is similar to the jumping force, it cannot replace the direct training of heavy ball with high ball with high ball. If you do not pay attention to this advanced training method, then your coordination and explosive power will not be reflected, let alone exert it. Similarly, don't just worry about this advanced Training methods thus ignore the most fundamental training, such as high grab, leverage push, etc.

There are many people who can still jump high with empty hands, but once they hold the ball, they can't jump up. Some people may think that there is a problem with their own high grab and leverage push in the front barbell. In fact, it is not. Even if these two training methods are similar in the movements, they cannot completely replace the most direct training such as heavy ball touching height. If you don't pay attention to such advanced training methods, then It is difficult to reflect your coordination and explosive power. On the other hand, don’t just pursue advanced training methods and ignore fundamental training.

　　Thursday: Hip flexibility

　Some players can make many "folding" and "trolling" movements in the air. The dodging ability in the air is very strong. The fundamental reason is the flexibility of the hip. If the hip is stiff, it will be difficult to have a bounce level that exceeds ordinary people in the long run, and they will not have excellent athletic ability.

　　Friday: Barbell full squat

　　　Barbell full squat can be regarded as the source of many bounce movements. Some people think that this training is not valuable, but it is actually a wrong view. Some coaches even give up this training method and use other trainings to replace it. However, a careful observation actually shows that the alternative exercises are all imitating full squats, or doing full squats to improve leg strength.

　　Saturday: Reverse heel lift

　　Reverse heel lift is the most popular A training to improve the bounce that many trainers have not practiced. In fact, it is of great value to improve the bounce. Reverse heel lifts improve the strength of the calf flexor muscles. The flexor muscles are the part of exerting force when the exercise is stopped and braked. When exercising force, the extensor muscles are used when exercising force. Some trainers frequently practice heel lifting, but the bounce does not improve significantly because they only exercise stretching, but they do not exercise to flex. Some people think that bounce is the last one, the stretching one. The explosive power can achieve the effect. However, in the running-up stage, the calf flexor muscles are insufficient, and you cannot release enough force and brake when you take off the last step, resulting in your jumping similar to the jumping position. Without the help of the running-up force, the bounce height is naturally not improved.

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