訓練之前後一定要拉筋　暖身3分鐘至輕微出汗　以防止扭傷 　不管在室內或室外練習　都請穿著球鞋在較軟的地上做 (如: 小塊地毯, 草地, 木板, 等等...)　才能保護腿關節　減少與地面的衝擊力 　膝蓋或肌肉曾受過傷的人　可以戴著護膝或護套來做
★訓練後的拉筋也非常重要 能防止隔天酸痛 洗完澡後用運動酸痛乳膏按摩 防止酸痛的效果會更好★
以下項目1~ 4　星期一 二 四 五做: ..........★每項都當天全部做完　不是一天做一項★.........　
1. 自然蹲跳: 身體蹲低至可以自然起跳的位置　然後盡全力跳　並保持這最高的彈跳高度!　想像地面上很燙　一著地後用最快反應　再次躍起　可以練整條腿的爆發力
(第一星期: 15下 x 2組/天 第二星期: 20下 x 2組/天 第三星期: 25 x 2組/天 　別再超過第三星期的訓練量　每組中間休息2分鐘)
2. 大腿跳繩: 雙腳與肩同寬 腳尖朝前 蹲至坐下與站立的中間姿勢(45度半蹲)　出力跳起來　必需跳離地面20~25公分 並保持這彈跳高度!　做的正確的話 應該是大腿會比較酸　小腿則不會　
(第一星期: 50下/天 第二星期: 50下 x 2組/天 中間休息1分鐘 )
(你可以選擇盡全力跳　來增強功效　但一樣是靠大腿與些微腰力而已　並保持固定的彈跳高度)
3. 小腿跳繩: 　身體站直　雙腳與肩同寬 腳尖朝前　膝蓋別彎　只用小腿與腳踝的力量　盡全力往上跳　並保持這最高的彈跳高度! 著地時　膝蓋會微彎　但儘量別太彎曲　
(每天 20下 x 3組 中間休息1分鐘)
4. 直腳跳繩:　每天250下 中間別停下來休息
膝蓋不能彎 重點是速度要快　跳離地面不超過5公分　只能前腳掌著地 腳跟只輕微的觸地 可以強化小腿肌 小腿肌鍵 與腳踝周圍的筋
(每星期加50下　直至能做到每天500下 別再超過)

I will try and translate, but my english is shit house, so excuse my grammer + spelling mistakes

stretch before excercise, and warm up for about 3 minutes until you sweat a little bit. to prevent injuries, wear shoes when you are doing these excercies.
you should also stretch after to reduce muscle soreness.

1.frog jumps: squat, then jump up at full power, and try to maintain the same height everytime you jump. imagine the floor is really hot, and jump up as soon as you land ( 1st week 15 x 2 sets, 2nd week 20x 2 sets, 3rd week 25 x 2 sets. if you are going to continue after the 3rd week, don't increase the number of jumps. you can have a 2 minute break between sets. once a week)

2.thigh rope skipping: place foot same width as your shoulders, then squat until you're between standing up and sitting down, so your thighs are about 45 degrees, and start skipping rope. you need to jump 20~25 cm high every time. if you do it right, your thigh will be tired, but not your lower leg(shank?) won't. (1st week 50, 2nd week 50 x 2 sets, 2 minutes break between sets. once a week)

3. lower leg rope skipping: place foot same width as shoulders, and start skipping. try not to bend your knees, only use the power of your lower leg and ankle. jump at full power and maintain that same hieght every time. ( 20 x 3 sets, 1 minute rest between sets. everyday)

4. rope skipping: when doing this excercise, don't bend your knees, and you have to be fast. don't jump higher then 5 cm. land witht the front sole of the foot.(250 every day,no breaks. increase by 50 everyweek until you can do 500 everyday, dont go over 500/day)

i personally haven't tried this yet, because i'm too lazy