Leap Ups - Stand with your feet shoulder width apart, and jump up looking straight ahead. Come down about 1/4 of the way and jump right back up. This completes one leapup
跳跃动作 - 两脚与肩膀同宽站著,往上跳,同时往前看.下来1/4的时候再往回跳.这是一个跳跃动作.
Calf Raises - Stand on something so that your heels are not touching anything, stairs, a book etc. Go all the way up and come slowly down. Do one leg, then the other, this completes one set.
抬脚尖（提踵）
1．首先,找个梯级或一本书来垫脚,然后只把脚尖放在上面,脚跟不得着地或垫着
2．脚尖抬到最高点
3．再慢慢放下,完成一次．双脚完成,完成一个组.
Step Ups - Get a sturdy chair or bench, put one leg on the chair, and push yourself off the chair with your one leg. While in the air, switch legs, put the leg that was on the ground on the bench, the leg that was on the bench on the ground. Do the specified number of reps on each leg.
台阶跳
1.找张椅子来, 把一只脚放上去,呈90度
2.尽全力的跳开, 在空中换脚,在放在椅子上,
3.重复2,将原起跳的脚放回椅子上,完成另外一跳.
Thrust Ups - Stand with your feet shoulder width apart, and lock your knees. Then jump up just by using your calves, only bending at the ankles. As soon as your land, go right back up. This completes one thrust ups. You can use your arms if you want.
纵跳
1. 双脚放直, 与肩同宽,"锁紧"你的膝盖.
2. 只用你的小腿跳, 只能弯曲你的脚腂, 膝盖尽量不弯曲.
3. 到地时,再迅速起跳,完成一次.
Burnouts - Stand in the same position as thrust ups, and go up as high as your can on your toes. Then jump up only using the sides of your thighs and your toes - you must stay as high on your toes as possible throughout the exercise. You can use your arms too.
脚尖跳
1.站成跟纵跳一样的姿势,用脚尖往上提.
2.用脚尖快速起跳,只用大腿侧面和你的脚尖,
3.训练中一直保持脚尖的高度,也可以用手臂.
squat hops
半蹲跳
1、开始时,半蹲至?的位置,双手放置于前,
2、向上跳离地面最少20到25cm.（若你觉得容易的话,你可以跳至25－30cm）. 当在空中,你的双手需放在后面. 着地时,完成一次.
接下来,只需重复以上步骤!
英文参考
http://www.streetballtalk.com/archive/index.php/t-142.html
