Tip: This plan is not very intensive and is suitable for reference study by students and friends.
For each action item, if an action requires 3 groups, the rest between groups cannot exceed 2 minutes. If completed, you need to go directly to the next item. Remember not to rest!
The first item: Half squat jump
1. At the beginning, half squat to 1/4 position, place your hands in front of you,
2. Jump upward at least 20 to 25cm off the ground. (You can jump to 25-30cm if you find it easier). While in the air, your hands need to be behind your back. When you land, complete once.
Next, just repeat the above steps!
Second item: Toe lift (heel raise)
1. First, find a step or a book to put your feet on, and then only put your toes on it, without your heels touching the ground or resting on them
2. Raise your toes to the highest point
3. Lower it slowly and complete it once. Finish with both feet to complete a set.
The third item: steps
1. Find a chair and put one foot on it, making it 90 degrees
2. Jump away as hard as you can, change your feet in the air, and put it on the chair.
3. Repeat step 2, put the original jumping foot back on the chair, and complete another jump.
The fourth item: vertical jump
1. Keep your feet straight, shoulder width apart, and "lock" your knees...
2. Only use yoursFor calf jumps, you can only bend your feet? Try not to bend your knees...
3. When you reach the ground, take off quickly and complete it once...
This one is difficult, you can use your hands to help you jump...
The fifth item: toe jumping
1. Raise your toes to the highest point,
2. Use your toes to quickly take off, and the jump should not exceed 1.5 or 2.5cm
Item 6: Squat Jump
This item is only practiced on Wednesday
1. Stand and hold the basketball in front of your chest
2. Squat down (half-squat), look ahead, keep your back straight, lift your toes, and keep your thighs at 90 degrees.
3. Jump to 8-13cm, and be sure to maintain the posture in step 2.
4. Land on the ground and finish...
5. If you want to jump 15 times, 1-14 need to jump between 8-13cm. For the 15th time, you need to jump as high as possible
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