一、弯道节奏跑 练习时,以起跳脚靠跑道内沿跑,用脚掌有弹性地高重心跑,逐渐加速,节奏明显,上体内倾。 二、助跑起跳摸高 如跳起摸篮板或篮筐,跳起摸树枝、树叶等,用以提高单脚助跑起跳的协调能力和弹跳力。 三、迈步送髋 强调摆动腿积极送髋和起跳腿小腿前伸,带动大腿迈出,脚跟先着地,迅速滚动至脚前掌着地,形成下肢超越上体的后仰姿势。膝关节伸直,使起跳腿和上体成一条斜线。 四、原地屈膝摆腿 First, the curve rhythm running practice, to take off along the runway running along the runway, with a high elastic center of the foot to run the foot, gradually accelerating, rhythm obvious, upper body tilt. Second, the starting jumper Take the high jump such as rebounding rebounds or baskets, jumped touch the branches, leaves, etc., to improve one-leg run-up coordination and jumping ability. Third, the move to send the hip emphasizes the swing leg actively send the hip and leg leg extension, led the thigh, the heel first to the ground, quickly roll to the foot before the palm, the formation of lower limbs beyond the upper body backward position. Knee extension, so that jumping legs and upper body into a slash. Fourth, the place knees leg