I am a senior three, and now I am climbing 3 15cm. You can refer to this jumping training. My coach taught me. My coach can jump one meter. You can go to Baidu to search for my coach Ye Chunqi's dunk.
The following method was used by my previous coach, and I also added at least 17 cm bounce.
1. Start with one foot until you feel weak, and immediately jump left and right with one foot. 10 group every day.
2. Half squat with weight jump, you can let a teammate carry you, and then jump back and forth with both feet.
3. Jump on one foot, 100 m, with 2 groups on each foot. This is very tiring, but it is also the most effective.
4. Stretch the ligament after practice, and try to split it after one month, which can increase the coordination ability and then increase the bounce. 5. Practice one-leg touch height 70 times a day, and try to get on the mold frame. This is a technical exercise, and the increase is relatively fast.
In short, you have to practice so much, and you will see the effect after practice. Don't rush for success. Everything needs a process.
Just do it.