Increase Vertical Jump
To increase the bounce, first of all, the first step is to lay the power base.Lay the power base is very slow long very hard for a period of time.Forces play foundation must be through the equipment.The squat, bench press...And so on, there is no good power base of students can try to go to the gym to exercise.
As for the power foundation, can press parts, I was back on Monday thoracic lumbar abdomen pure leg strength on Tuesday Lumbar abdomen Wednesday Thursday arm first three head wrist (shoulder) on Friday, the lower limb strength Rest over the weekend, as for the weight and number of times this will vary from person to person, the tiger jump on the fitness of actual combat has many articles, but I have tried, for example, of the more popular 10 * 10, but the effect is not obvious.
Must make full preparations before practice activities, generally full preparation activities are at least half an hour or more, longer in winter.Preparation of track and field events are the best, go jogging, from slow to fast, at least 2400 meters, the winter have to be more than 4000 metres.
Run, static stretching, must the whole body, and then began to kick, like martial arts in practice, is kick, pendulum kick to the side, and...After finished Step 15 meters After high speed run 2 groups leg lifts acceleration by 30 meters push to the three groups after run 60 meters connect acceleration run 3 groups across jump 30 meters after run sprints after three groups after 30 meters 3 groups 3 minutes rest began training strength
Vert Shock Program
To develop explosive force, must increase the contraction of muscle strength and working distance, shorten the working time, strength training, want to make a fast movement, with small load mechanical without reducing speed, increase the load to increase muscle contraction force.Just said the use of "bear" fall of the techniques of rivals.
mainly by the contraction of muscle strength increase explosive.The increase of strength to strengthen control of the technical ability.
,so in the usual training, not only must work hard in the technology, but also particularly increases in such as power, increase the speed of muscle contraction.
In the future should pay attention to in training in a plate of power transferred to the special forces on the basis of improving special forces.