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一、沿着圆圈跑练习圆周直径约15米左右,练习时以起跳腿靠近圆周,用脚掌有弹性、高重心跑,逐渐加速,节奏明显,上体略内倾。二、助跑起跳摸高如跳起摸篮板或篮筐,跳起摸树枝、挂在空中的球等,用以提高身体的协调性及单脚起跳的能力。三、迈步送髋练习时,要强调摆动腿积极送髋和起跳小腿前伸,带动大腿迈出,脚跟先着地,迅速滚动至脚前
First, run around the circle Practice circumference of about 15 meters in diameter, exercise to take the legs close to the circumference, with the flexibility of the feet, high center of gravity ran, gradually accelerated, clear rhythm, the upper body slightly introverted. Second, the starting jumper Take the high jump such as jumping back rebounds or baskets, jumped touch the branches, hanging in the air of the ball, to improve the body’s coordination and single-foot take-off ability. Third, move to send hip exercises, it is necessary to emphasize the swing legs actively send hip and take-off leg extension, led the thigh step forward, the heel first ground, quickly scroll to the foot