The good jump is necessary practically in all game sports. Basketball, volleyball, parkour and streetball - it is difficult to imagine the athlete who achieved success in these sports and not able to jump highly and powerfully. If you have no this ability, you shouldn't despair. Any abilities can be developed. Include necessary exercises in the program of trainings.
It is required to you
- - dumbbells;
- - post;
- - gymnastic bench;
- - step platform 30 cm high.
Instruction
1. Lunge wide. The right leg ahead on the platform, left behind, is bent in the knee. Hands are slightly bent in elbows. Slightly sit down, the spruzhinta legs and be sharply pushed out up. Hands help themselves to jump out. In the flight phase change legs. Ahead on the platform there is the left leg, behind now – right. Practically without pause jump out again and change legs. Make 4 approaches till 10-12 of jumps. You don't seek to jump out highly, the main thing to perform exercise technically. The jump has to be carried out due to work of hips.
2. Get up at the beginning of the racetrack or other plain surface. It is possible to carry out also the gym. Sit down in the deep squat, hands on knees. Nachiayte forward motion in this situation, consider about yourself or aloud, into the score "five" sharply jump out up, having completely straightened the body, and slap hands over the head. Be pushed out as it is possible above. Land on the same place from which you jumped out. Again fall to the deep squat and continue forward motion with the score. Take place in such pace of 100 meters. It is one approach, execute three approaches at an interval of three minutes.
3. Put legs widely. Place the platform on the floor between stupnyam. Slightly sit down, make a start and jump on the platform two legs at once. Without making the pause, at fast pace jump off on the floor, legs from the platform on each side. Continue zaprygivaniye and sprygivaniye from the platform within 30 seconds. Have a rest 1 minute and repeat.
4. Get up before the post lying on the floor. Slightly bend legs in knees, bend and take the post the top grip, hands are slightly wider than shoulders. Don't bend the back in the waist and don't round it. Become straight. Only muscles of legs, but not muscles of the back work. Ask the instructor to check position of your back at the time of straightening. Record the postural pose for 2 seconds and return to the home position. Execute 2 approaches on 8 repetitions.
5. Get up directly. Dumbbells in the lowered hands. Legs shoulder width apart. Sit down deeply, you hold the back directly, you look before yourself. Push out yourself the sharp push and try to jump up as it is possible above. During landing of the leg have to "spring" slightly in knees. Execute 3 approaches on 12 jumps.
6. Get up facing the gymnastic bench. Slightly sit down and jump on the bench two legs. To strengthen the push, help yourself the wave of hands. Without lingering on the bench, return to the home position, again jump. If exercise comes to you easily, add burdening. It can be the belt with inserts or dumbbells. Make three approaches on 8 jumps.