When we do some movements, leg strength is very important. In addition to leg strength, the jumping ability of the legs also affects the performance of some sports, such as basketball and long jump. So when we train the legs, in addition to leg strength, we should not forget to train the leg jumping ability. So do you know what actions can be taken to improve the jumping ability of leg muscles? Let’s go take a look below!
1. Continuous vertical jump with both legs
Start jumping with your knees slightly bent. When you take off, you should kick off the ground cleanly. Your hip, knee, and ankle joints should be straight in the air, and your head should be pushed upward. When landing, bend your knees slightly to cushion, and then continue jumping. Generally, practice 50 times in one group, 3-5 groups.
2. Continuous jumping on one leg
Continuously try your best to jump far away. It is required to jump far and fast. Jump 20 meters, and then switch legs to return and count as one group at a time. Practice 3 to 5 groups.
3. Continuous standing long jump
Spread your legs shoulder-width apart, jump forward and upward in a half-squat, tuck your abdomen and lift your legs in the air, and send them forward. When you land, bend your knees to cushion, and then do the second take-off. You need to jump fast and far less than a boiled jump 15-20 times, do five groups.
4. Jump up the stairs
Choose steps or gymnastic wooden boxes of a certain height, jump up and down with your legs, and bend your knees slightly for cushioning when jumping down. The height of the steps should be ten centimeters higher than your knees. Practice five groups of 20 times each.
5. Weight-bearing half squat and calf raise
The legs should be naturally separated, and the weight should be shouldered until half squatting is the actual starting point. Then the load should be increased to more than 80% of the maximum load for 5 times.
6. Full squat with weight
Similar to method five, when squatting, you should squat to the lowest point, then stand up and then squat again. It is required that the waist should be straight when squatting, squatting slowly and rising quickly, and the load should be more than 85% of the maximum load for five times.
7. Weight-bearing half squat jump
Start jumping from a semi-squatting position with a light weight on your shoulders or a sandbag tied to your legs, repeat 20-30 times, and do 3-5 groups.
8. Weight-bearing calf raises
Carrying a barbell or a person on your shoulders, do heel raise exercises for 20 times per group. Do 4-5 groups requiring a heavy load, which should be as large as possible.
9. Sprint
You can just do a 6×30 meter run, or you can use variable speed running. The purpose is to develop the contraction speed of the lower limb muscles.