Specific plan:
1 If you have time, go to the basket every morning to practice touching heights and rebounding in situ. The next group of 20 people will do 4-5 groups.
2 rabbit jumps, that is, squats behind the hands, 100M group, 4-5 groups.
If you have the conditions, you can go to the gym to practice squats, and you can start with half squats.
4 practice arch strength, touch the ground with the forefoot, and weigh it up and down.
Pay attention to the training of physical coordination ability. Flight altitude and air time are closely related to physical coordination.
Waist and abdomen exercise, running, sit-ups.
Envy your talent, train well, and wish you an early dream of dunking in yen.
20cm a month is impossible. If I have, I'm lying to you.