The most famous vertical jump training program in the United States, it is expected that the vertical jump ability can be improved by more than 20 to 30 centimeters after training. The training process is very hard, and the whole process takes 15 weeks. For each action item, if an action needs to be done in 3 groups, the set

You should not rest for more than 2 minutes between sets. If you are finished, you need to go directly to the next item. Remember not to rest!

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The first item: Half-squat jump 1. At the beginning, half-squat to the ? position, place your hands in front of you, 2. Jump upward at least 20 to 25cm off the ground.

(You can jump to 25-30cm if you find it easier).

While in the air, your hands need to be behind your back.

When you land, complete once.