一、增强腿部力量训练(一)跳深练习跳上0.5～1米高的跳台,屈膝缓冲,然后从台阶上跳下,落地缓冲后,立即跳起手摸设置在前上方的标志物。主要发展大腿股四头肌、股二头肌、小腿肌群、腰腹肌,发展下肢爆发力。标志物高2.5米左右。练习次数:10～30次。(二)负重半蹲跳起将杠铃置于颈后肩上,两手在两侧扶住杠铃 First, to enhance leg strength training (A) jump deep practice jump 0.5 to 1 meter high platform, knee flexion, and then jumped from the steps, landing buffer immediately jumped touch set in front of the top of the marker. The main development of the thigh quadriceps, biceps femoris, calf muscles, lumbar muscles, the development of lower extremity explosive. Marker 2.5 meters high. Number of exercises: 10 ~ 30 times. (B) the weight squat jump to the barbell placed on the back of the neck, both hands holding the barbell on both sides