一、跖屈肌群 (一)站立提踵可利用轻器械做双脚或单脚提踵练习,也可以把脚尖垫高,增加提踵的垂直距离。次数和负重量随训练水平定。训练提示:踝关节充分伸直,下落慢,向上快。 (二)直膝跳运动员可以负重或徒手,在土地或沙地上进行练习。次数40～60次/组,负重量随训练水平定。直膝跳绳,次数40～70次/组。训练提示:膝关节保持伸直,利用踝关节 First, the plantar flexor group (a) standing heel can use light equipment to do feet or single-foot lifting heel practice, but also can tiptoe high, increase the vertical distance to lift the heel. The number and weight with the training level set. Training Tip: full ankle straight, falling slowly, upward fast. (2) Straight-knee jumpers can exercise on land or sand with a weight or hand. The number of 40 ~ 60 times / group, the negative weight with the training level set. Straight knee jump rope, the number of 40 to 70 times / group. Training Tip: keep the knee straight, the use of ankle