I am now 13 years old and my height is 159 cm. My basketball skills are very good, and I am the first in the school. How can I enter the NBA?

The most famous vertical jump training program in the United States can increase the jump height by 20-30 cm. After training, it is estimated that the vertical jump ability can be improved by more than 20-30 cm. The exercise process is very hard, the whole course 15 weeks. For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If it is finished, you need to do the next item directly. Remember not to rest! ! The first item: half squat jump 1, at the beginning, half squat to 1/4 position, put your hands on your chest. 2. Jump up at least 20 to 25cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once. Next, just repeat the above steps! ! ! Item 2: Raise your toes (raise your heels) 1. First find a step or a book to pad your feet, then only put your toes on it, and your heels are not allowed to touch the ground or the mat. 2. Lift your toes to the highest point. 3. slowly put it down and finish it once ... complete your feet and complete a group. Item 3: Leg lift 1. Find a chair. (just take a chair, don't think you are jumping with several chairs ~ because I have seen someone take a chair to the hospital before ...) Item 4: jump 1. Straighten your feet, shoulder width apart, and lock your knees ... 2. Jump your calves, bend your ankles and try not to bend your knees. One time ... it's hard, you can use your hands to help you take off ... item 5: tiptoe jump 1, tiptoe to the highest point 2. Take off quickly with your toes, and the take-off time should not exceed 1.5 or 2.5cm. Item 6: Squat jump is only practiced on Wednesdays 1. Stand up and put the basketball on your chest. Get down. 4. Land and finish it. 5. If you want to jump at 15,114 needs to jump at 8- 13 cm, and you need to try your best to jump at 15. What you want is persistence! Here is the second one: how to improve the jumping ability? This is a cliche. When discussing this issue, we must break through the misunderstanding of race, and we can't be confused by the "racial theory" advocated by some so-called authorities. The theory that black people are born to jump is untenable. Otherwise, how can we explain the world records of famous high jumpers Zheng, Ni and Zhu Jianhua in China? Of course, I don't deny the importance of congenital conditions, but hard and scientific training the day after tomorrow is more important! I want to talk about my personal experience and experience. First, jumping ability is a comprehensive manifestation of whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility. So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed. Second, strength training is best arranged and guided by a physical training coach. If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical and commonly used methods: squatting with weight, lifting the bell and snatch. In short, the higher the score of these exercises, the better your jumping ability. As for the weight, number of groups, times and action specifications of each exercise, the principle is: 1. High-intensity training should be done at least twice a week and not more than four times, giving the body time to recover excessively, but it should be done all the year round without interruption. 2. The above three exercises are best arranged in each class. 3. Pay attention to the technical action specifications of high-intensity training, and don't mess around. 4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density. Thirdly, speed training is also an important aspect to improve the jumping ability. Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh. Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard. Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This intense stimulation forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficult point. Without hyper-motivation, there is no hyper-impulse in the motor nervous system, and all the so-called scientific, modern, management and training methods and means are nonsense. Finally, I wish your dream come true! ! !