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第一项:半蹲跳1、开始时,双腿半蹲至蹲马步的位置,双手平行放置于身前。2、向上跳离地面最少20到25cm(若你觉得容易的话,你可以跳至25-30cm) 3、当在空中时,双手需放在后面。着地时,完成一次。第二项:台阶训练1、找张椅子来,把一只脚搭上去,呈90度。2、尽全力跳开,在空中换脚,再放在椅子上。3、双脚来回重复。第三项:纵跳1、双脚放松,与肩同宽,并“锁紧”你的膝盖。2、用你的小腿跳,只能弯曲你的脚腂,膝盖尽量不弯曲。3、落地时,再迅速起跳。这一项训练比较难,你可用手来帮忙。第四项:脚尖跳1、将脚尖抬到最高点。2、用脚尖快速起跳,跳时不得超过1.5或2.5cm。
The first one: squat jump 1, at the beginning, legs squat squatting position, his hands parallel placed in front of him. 2, jump up from the ground at least 20 to 25cm (if you find it easy, you can jump to 25-30cm) 3, when in the air, his hands on the back. When you land, finish it. Second: Step Training 1, to find a chair, take a foot up, was 90 degrees. 2, try my best to jump in the air for feet, and then on the chair. 3, both feet back and forth. Third: Vertical Jump 1, feet relaxed, shoulder width, and “lock ” your knees. 2, jump with your leg, can only bend your feet 腂, knees try not to bend. 3, landing, then quickly take off. This training is more difficult, you can use your hand to help. Fourth: toe jump 1, the tiptoe elevation to the highest point. 2, take off fast toes, jump not more than 1.5 or 2.5cm.