美国最著名弹跳训练计划AirAlert 3
PANS-OPS_OAS
Part II LANGUAGES
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4.3 Aircraft data
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4.2.3 Referen..c..e...d..a..t..u..m....h..e..i.g..h...t..(.R...D..H...).................................................................................................................. 11
4.3.1 Missed..a..p..p..r..o..a..c..h...c..l.i.m...b....g..r.a..d..i.e..n...t..(.M.../.A...P..P...C...G...).......................................................................................... 13 4.3.2 Aircraft..d...i.m...e..n..s..i.o..n..s...................................................................................................................................... 13
黑翼飞行模拟器用户手册说明书
IntroductionThe Blackwing BW 635RG is an ultralight two-seater aeroplane designed for recreational flying and training purposes. It features a sleek and modern design, with a composite airframe and a low-wing configuration. The Blackwing has a cruising speed of up to 120 knots and a range of approximately 700 nautical miles, making it suitable for both short and long-distance flights. The cockpit is equipped with state-of-the-art avionics, including a glass cockpit display and an autopilot system. The Blackwing is also known for its superior handling and stability, making it a popular choice among flying enthusiasts and flight schools. The BW 635RG is powered by the venerable Rotax 915 iS engine.Development Credits:Mal Cartwright Product LeadRuss White3D Modelling, Interior and Exterior TexturingJack Lavigne IntegrationHarry Stringer AnimationPropAir Flight Model and SystemsJordan Gough ManualWith special thanks to our Beta Testers:Rob Abernathy John BurgessNick Cooper John DowMatt McGee Darryl WightmanTable of ContentsIntroduction (2)Development Credits: (2)With special thanks to our Beta Testers: (2)Table of Contents (3)Notes on Hardware (4)Overview (5)Aircraft Limitations (6)Airspeed Limitations (6)Engine Limitations (6)Operating Conditions (6)Fuel (7)Other Limitations (7)Emergency Procedures (8)Engine Failure on the Take-off Roll (8)Engine Failure after Take-off (8)Glide Performance (8)Emergency Landing (9)Spin Recovery (9)Normal Procedures (10)Before Starting Engine (10)Starting Engine (10)Before Taxiing (11)Taxiing (11)Engine Runup (11)Before Take-off (11)Take-Off (12)Initial Climb (12)Cruise Climb (12)Cruise (12)Landing (13)Balked Landing (13)After Landing (13)Securing Aircraft (14)Basic Performance (15)Stall Speeds (15)Take-Off Performance (15)Landing Performance (16)Systems Description (17)Instrument Panel Layout (17)Switch Logic and Electrical System (18)Master Switch (18)Fuel Pump Switch (19)LAND/TAXI Switch (19)Strobe/Nav Switch (19)Electrical System Diagram (20)Engine (21)Propeller (21)Fuel (21)Notes on HardwareDue to the unusual 3-position switches in this aircraft, conventional hardware 2position toggle switches (eg. strobe or nav light switches) cannot be translated tothe single 3-position switch which combine these.Additionally, as this aircraft utilises a single level power control (throttle), conventional throttle/prop/mixture hardware may interfere with the function of this system, and not work as intended. It is recommended to place your propeller and mixture levers in the IDLE position, and not move them while the engine is running.OverviewThe Orbx BW 635RG has been developed using official documentation and Computer Aided Design (CAD) resources from Blackwing Sweden. As a result, the aeroplane has been created through masterful modelling, texturing, systems integration, and flight model development.Figure 1 – Aircraft 3-viewAircraft DimensionsLength 6.6m Height 2.2m Wingspan8.4mWeightsBasic Empty Weight 375kg Maximum Take-off Weight 600kg Maximum Fuel Capacity (Litres)130LThe content in this manual and the operation of the BW 635RG in Microsoft Flight Simulator strictly must not be used as reference material in any form for operating the real aircraft.Aircraft LimitationsAirspeed LimitationsAirspeed Description Airspeed (KIAS) RemarksVne Never Exceed Speed 157 Must not exceed this speed in any operation.Va Manoeuvring Speed 109 If full or abrupt control deflection is made, the airframe may be overstressed.Vfe1 Max flap extended speed20 degrees90 Maximum speed for flaps 20°Vfe2 Max flap extended speed35-45 degrees 70 Maximum speed for flaps 35-45°Vlo Maximum landing gearoperating speed 70Do not extended or retract the landing gearabove this speed.Vle Maximum landing gear extended speed 90 Do not exceed this speed with the landing gearalready down.Vs0 Stall speed flaps/gearextended 38 Stall speed with gear down/flaps >0° and in level flight at MTOWVs1 Stall speed clean 49 Stall speed flaps retracted, gear up and in level flight at MTOWEngine LimitationsEngineEngine Manufacturer Rotax Engine Model Rotax 915 iSMaximum Power Take-off (Max 5 min.) 141 hp Continuous 135 hpMaximum RPM Take-off (Max 5 min.) 5800 Continuous 5500Critical Altitude 15000ft AMSL Maximum OperatingAltitude23000ft AMSL Operating ConditionsAerobatic manoeuvres, flight in IFR conditionsand flights in icing conditions are prohibited inthis aircraft.FuelFuel TanksLeft Right Litres US Gal Litres US GalTotal Fuel in Tank 67.5 17.8 62.5 16.5Unusable Fuel 2.5 0.7 2.5 0.7 Total Useable Fuel in Tanks 66.5 17.6 61.5 16.2Other LimitationsMaximum demonstrated crosswind for the BW 635RG is 20 knots.Emergency ProceduresNote: The following procedures have been modified to be suitable for simulation. It does not cover emergencies that are a) not simulated and b) not reasonable. Checklist items from the real procedures have been omitted and these procedures must not under any circumstances be used for training purposes.Engine Failure on the Take-off RollThrottle: IDLEIgnition: OFFFuel Pump: MAIN (DOWN POS)Brakes: APPLYWhen stopped: SECURE AIRCRAFTEngine Failure after Take-offNose: IMMEDIATELY LOWERAirspeed: 65 KNOTSLanding Area: DETERMINE WITHIN 30° OF NOSEFlaps: USE AS REQUIREDLanding Gear: USE DESCRETIONFuel Selector: OFFIgnition: OFFMaster Switch: OFFGlide PerformanceThe BW 635RG, the approximate performance for a glide is 65 KIAS which willgive approximately a 545ft/min rate of descent in the clean configuration.Glide performance will degrade significantly on extension of flaps and landinggear.Emergency LandingAirspeed: 65 KIASField: PICK BEST OPTIONLanding Gear: USE DISCRETION DEPENDING ON FIELD TYPEFlaps: AS REQUIREDFuel Selector: OFFIgnition: OFFFuel Pump: MAIN (down)Master Switch: OFF BEFORE LANDINGSpin RecoveryThrottle: IDLEControl Stick: AILERON NEUTRALRudder: FULL OPPOSITE TO DIRECTION OF ROTATIONControl Stick: POSITIVELY FORWARD OF NEUTRALRudder: NEUTRAL WHEN ROTATION STOPSControl Stick: SMOOTHLY PULL OUT OF DIVEWARNING:INTENTIONAL SPINS ARE NOT APPROVED INTHIS AIRCRAFT.Normal ProceduresNote: The pre-flight inspection portion of the normal procedures has been removed due to impracticality in the simulator.Before Starting EngineIgnition: OFFMaster Switch: OFF (down)Backup Battery: OFF/AUTO (down)Landing Gear Lever: DOWNCircuit Breakers: INCanopy CLOSED (CLICKING THE LATCHON THE INSIDE LEFT SIDEWALL.) Starting EngineParking Brake: HOLD TOE BRAKES AND ENGAGE PARKINGBRAKEMaster Switch: ENGINE START (middle position)Fuel Selector: SETFuel Gauge: CHECKFuel Pump: BOTH (up)Ignition: BOTHNav Lights: STROBE (middle position)Throttle: SET ½-1 INCH OPENIgnition: STARTOil Pressure: GREEN WITHIN 10 SECWarnings: NONEBefore TaxiingMaster Switch: NORMAL OPERATION (up)Altimeter: SETAvionics: SETParking Brake: DISENGAGETaxiingInstruments: CHECKED (COMPASS/HSI/BALL/ATT) Engine RunupParking Brake: ENGAGERPM: 2500 RPMFuel Pump: CYCLE, CHECK FUEL PRESSUREIdle: CHECK IDLE 1800 +/- 100 RPM Before Take-offCanopy: CLOSED AND LOCKEDFlaps: 1 STAGE (20°)Elevator Trim: SET FOR TAKE-OFFEngine Instruments: NORMALLanding Light: ON (up)Controls: FULL FREE AND CORRECT MOVEMENTParking Brake: DISENGAGETake-OffThrottle: FULLControls: NEUTRAL45 Knots: ROTATEAccelerate: NOSE ON HORIZON, ACCEL TO 80 KIASPositive Rate of Climb: GEAR UPLanding Light: OFF (down)Flaps: RETRACT ABOVE 500’ AGLInitial ClimbThrottle: MAX CONTINUOUS (5500 RPM)Airspeed: 90 KIASFuel Pump: MAIN (down) ABOVE 500’ AGL Cruise ClimbThrottle: MAX CONTINUOUS (5500 RPM)Airspeed: 130 KIASCruiseThrottle: 55-75% PowerAirspeed: 120-157 KIAS (<130 KIAS IN TURB)LandingFuel: QTY CHECKEDFuel Selector: FULLEST TANKFuel Pump: BOTH (up position)Airspeed: 90 KIASFlaps: EXTEND FLAP 1 <90 KIASDownwind Airspeed: 65 KIASLanding Gear: DOWN @ 65 KIAS; CHECK 3 GREENLanding Light: ON (up position)Base Leg: EXTEND FLAP 2 < 65 KIASFinal Approach Airspeed: 60 KIASBalked LandingThrottle: SMOOTHLY INCREASEAirspeed: 60 KIASTrim: COURSE TRIM TO RELIEVE PRESSUREFlaps: RETRACT TO POSITION 1 (20°)Gear: UPTrim: TRIM FOR CLIMBAfter LandingFlaps: RETRACTExterior Lights: AS REQ’DFuel Pump: MAIN (down)Securing AircraftParking Brake: ENGAGEDThrottle: IDLESwitches: ALL OFF EXCEPT ACL AND MASTERIgnition: OFFNav Lights: OFF (down)Master Switch: OFFBasic PerformanceStall SpeedsMTOW 600kg | CG 32% MAC | Power Idle | Level FlightFlap Position Stall Speed (KIAS) 0° 49 20° 44 35° 39 45°38Take-Off PerformanceMTOW | ISA CONDITIONS | SEA LEVEL | FLAPS 1 (20°) | MTOW (600kg)Cruise PerformanceRunway Surface Ground RollOver 50ft Obstacleft mft mPaved Runway328 100 656 200 Unpaved (Grass) Runway 361110689208Pressure Altitude Power (%) TAS Fuel Flow LPH MAP (inHg) Endurance(hr)Range (nm) 500055 161 19.7 30 5.8 941 65 170 23.3 34.1 4.9 827 7517826.937.44.1738Landing PerformanceMTOW | ISA CONDITIONS | FLAPS 2 (35°) | MTOW (600kg) | Speed 1.3 x VsoRunway Surface Ground Roll Over 50ft Obstacle ft m ft mPaved Runway 525 160 951 290 Unpaved (Grass) Runway 558 170 984 300Systems Description Instrument Panel LayoutSwitch Logic and Electrical SystemThe electrical switches in the BW 635RG are 3-position switches. These are generally known as “DOWN”, “MIDDLE” and “UP”. They are briefly explained below.Master SwitchThe MASTER switch functions in a unique way, with the following switch logic:1.When the MASTER switch is DOWN, all battery power is off. There will beno electrical power provided to the aircraft.•Note: The engine CANNOT be shut down when the master switch isoff. Electrical power must be present for the engine to turn off.2.When the MASTER switch is in the MIDDLE (Engine Start) position, limitedsystem functionality will be present. The backup battery will be activatedand power the following systems:•Primary Flight Display•Compass•AHRS (Attitude Heading Reference System)•Radio3.When the MASTER switch is UP (Normal Operation), full electrical supplywill be provided to the aircraft. The following systems will be powered on: •Note: the engine CANNOT be started with the MASTER switch in theUP position. If the engine won’t start, check the switch is in theMIDDLE position•Multi-Function Display•Transponder•Autopilot•Audio panel•STBY instruments•Pitot Heat•Main battery is disconnected from running engine. Alternatorprovides power.See Section NORMAL PROCEDURES for positioning of the MASTER switch.Fuel Pump SwitchThe Fuel Pump switch also has some advanced logic to it, due to two fuel pumpsbeing present, however, to put it simply, it operates in the following way:1.In the DOWN position, the main fuel pump is in use.2.In the MIDDLE position, the auxiliary fuel pump is in use.3.In the UP position, both fuel pumps will be on.LAND/TAXI SwitchThe LAND/TAXI switch powers the Taxi and Landing lights. It operates in the following logic:1.In the DOWN position, both lights will be OFF.2.In the MIDDLE position, the taxi light will switch on when the landinggear is extended.3.In the UP position, the Landing Light will switch on when the landinggear is extended.Strobe/Nav SwitchThe Strobe/Nav switch powers the Navigation (Red/Green) and Strobe (flashingwhite) lights. It operates in the following logic:1.In the DOWN position, both lights will be OFF.2.In the MIDDLE position, the STROBE light will be on.3.In the UP position, both the strobe and Nav lights will be on.Electrical System DiagramThe BW 635RG’s electrical system is modelled in the following way in Microsoft Flight Simulator.Because the starter system is connected to the BACKUP BUS, this means you cannot start the engine with the MASTER switch in the UP position, due to the BACKUP BUS being disconnected from the circuit once the MAIN BAT BUS is powered.Page 21 of 21User Guide v1.0 –RevisionEngineThe BW 635RG is powered by the Rotax 915iS. The Rotax 915iS is a four-stroke, four-cylinder, fuel-injected, turbocharged aircraft engine with a maximum power output of141 horsepower. The engine utilizes electronic fuel injection (EFI) technology toprovide precise fuel delivery and improved fuel efficiency. It also features a modernliquid-cooling system and a dual electronic ignition system for reliable performance.The Rotax 915iS engine has a maximum operating RPM of 5,200, with a recommended continuous operation range of 5,000 RPM or less.PropellerThe propeller is a 3-blade wood-composite design, which is hydraulically adjustable for operation at various pitch angles, controlled independently of the pilot. The propeller is linked to the engine through an electronically controlled governor, where RPM isadjusted in accordance with the position of the throttle control. This pitch curve cannot be adjusted in flight, however is designed to ensure maximum performance in allphases of flight.FuelBoth wings have fuel tanks, which are fed to the engine via electric fuel pumps. Fuelsystem information is fed via sensors to the Garmin avionics suite and can be viewedon the displays inside the cockpit.AIRPLANE WEIGHTSBasic Empty Weight……………………….…375 KgMaximum Takeoff Weight…………………..600 KgMaximum Fuel Weight………………………...95 Kg Maximum Landing Weight………………….600 Kg TANK USABLE FUEL LEFT WING TANK67.5 litres 17.8 US Gallons RIGHT WING TANK62.5 litres 16.5 US Gallons TOTAL 130 litres34.3 US GallonsFUEL CAPACITY AIRSPEEDS Never Exceed Speed ……….…………….173 KIAS Max Structural Cruising Speed…………..156 KIAS Maneuvering Speed MTOW……………….109 KIAS Initial Climb………………………………………80 KIASBest Angle Climb……………………………….75 KIASBest Rate of Climb……………………………..90 KIASMax Flap Ext 20°……………………..............90 KIASMax Flap Ext 35-45°……………………………70 KIASMax Landing Gear Operation……………….70 KIASMax Landing Gear Extended………………..90 KIASPlanned Cruise TAS………………………….130 KIASFinal Approach Speed………………………..60 KIAS POWERPLANT LIMITATIONSENGINE LIMITS (RPM)Take-off (5 Minutes)………....5800 RPM Max Continuous……………….5500 RPMALTITUDE LIMITSMaximum Operating Altitude………………23 000ftFor Microsoft Flight Simulator Use Only0-12023 Orbx Simulation Systems Pty. Ltd BW 635RG QUICK REFERENCESHEETIssued: 21 Apr 2023Revised: 21 Apr 20230-2PROCEDURESBEFORE STARTING ENGINEPreflight Inspection………………………….COMPLETECrew Briefing………………………………….COMPLETEIgnition…………………………………………………….OFFMaster Switch…………………………………………..OFFBackup Battery …..…………………………….OFF/AUTOLanding Gear Lever………………………………..DOWNCircuit Breakers…………………………………………..IN Canopy………………………………………………CLOSED STARTING ENGINEArea……………………………………………………..CLEARParking Brake……………….HOLD TOE BRAKES ANDENGAGEMaster Switch …..……………….ENGINE START (MID)Fuel Selector…………………………………………….SETFuel Pump………………………………………BOTH (UP)Ignition………………………………………………….BOTHExternal Lights……………………………………..AS REQThrottle ………………………..………..Τ12-1 INCH OPENIgnition………………………………………………….START AFTER START Oil Pressure.…………………………………………RISING Master Switch ……………………………..NORMAL (UP)Radios………………………………………………………SET Altimeter…………………………………………………..SET ATIS and Clearance…………………………..OBTAINEDBEFORE TAXIBrakes/Park Brake ………………………….DISENGAGEFlight Instruments……………………………..CHECKEDCompass…………………………………………CHECKED BEFORE TAKEOFFCanopy/Harnesses………………………………SECURE Flaps…………………………………….……1 STAGE (20°)Trim ..……………………………………SET FOR TAKEOFF Flight Instruments………………………………………SET Engine Instruments………………CHECKED NORMAL Avionics…………………………………………………….SET External Lights………………………………………AS REQ Flight Controls…………..FULL, FREE AND CORRECT Takeoff Safety Brief………………………….DELIVERED TAKEOFFBrakes/Park Brake………………………….DISENGAGEPower…………SMOOTHLY INCREASE TO MAXIMUM45 knots………………………………………………ROTATEAccelerate……….…NOSE ON HORIZON, TO 80 KTSPositive Rate of Climb………………………….GEAR UPLanding Light.……………………………….OFF (DOWN)Flaps ………………………..RETRACT ABOVE 500’ AGLMEMORY ITEMS 2023 Orbx Simulation Systems Pty. Ltd ENGINE RUN UP Parking Brake ……………………………………..ENGAGE Engine Instruments……………………………CHECKED Engine RPM…………………………………SET 2500 RPM Fuel Pump…………………………………………….CYCLE Idle …………………..…..CHECK IDLE 1800 ±100RPM Navigation Equipment …..…………………………….SETFor Microsoft Flight Simulator Use OnlyIssued: 21 Apr 2023Revised: 21 Apr 2023AFTER TAKEOFF Engine Instruments……………………..WITHIN LIMITS Climb Speed…………………………………………90 KIAS Fuel Pump………….MAIN (DOWN ) ABOVE 500’ AGL0-3CRUISEPower….……………………………………….SET 55-75%Airspeed…..……….120-157KTS (<130KTS IN TURB.)DESCENTAltimeter…………………………………………………..SETFuel Selector………………………………FULLEST TANKPower Lever………………….AS REQUIRED FOR RODApproach Brief………………………………PLETE BEFORE LANDINGBrakes……………………………………………………..OFFFuel ………….………………………………QTY CHECKEDFuel Selector………………………………FULLEST TANK Fuel Pump……….………………………………BOTH (UP)LANDINGDOWNWINDAirspeed….………………………………………….90 KIASFlaps….………………………………………STAGE 1 (20°)Airspeed………….………………………………….65 KIASLanding Gear…..…………………….DOWN @ 65 KIASCHECK 3 GREENLanding Light………………………………………ON (UP)BASEFlaps…………………………… STAGE 2 (35°) < 65 KIASFINALAirspeed………….………………………………….60 KIASTouchdown ……………………….MAIN WHEELS FIRSTStick………………………………………………FULL BACK Brakes…………………………………………………..APPLYAFTER LANDING Flaps………………………………………………..RETRACT Landing Lights…………………………………………..OFFFuel Pump….………………………………MAIN (DOWN)SHUTDOWNParking Brake ……………………………………..ENGAGE Throttle……………………………………………………IDLE Switches….………………………….OFF EXCL. MASTERIgnition..…………………………………………………..OFFLights….……………………………………….OFF (DOWN)Master Switch..……………………………..OFF (DOWN)MEMORY ITEMS 2023 Orbx Simulation Systems Pty. Ltd For Microsoft Flight Simulator Use OnlyPROCEDURESIssued: 21 Apr 2023Revised: 21 Apr 2023。
三分训练计划
三分训练计划每个人都希望拥有健康的体魄和强健的身躯。
为了实现这一目标，锻炼身体是至关重要的。
然而，由于生活忙碌和缺乏时间，很多人发现很难坚持健身计划。
在这里，我将介绍一种高效且时间紧凑的训练计划——三分训练计划，帮助您在忙碌的日程中保持身体健康。
三分训练计划的核心理念是：只需要三分钟的时间，每天集中进行高强度的锻炼，就能达到全身肌群的训练效果。
这种训练方式源于科学研究，得到了许多健身专家和运动员的认可。
它的优势在于不需要任何器械或场地，只需一小段时间和一丝决心。
下面是三分训练计划的具体内容：1. 热身开始每次训练之前，进行5分钟的热身运动很重要。
您可以选择跳绳、慢跑或者做一些简单的伸展动作，使身体准备好接受高强度的运动。
2. 第一组：下蹲跳每个训练日，您需要连续进行5组下蹲跳。
下蹲跳是一种高强度的有氧运动，可以锻炼到大部分肌肉群。
具体操作方法如下：- 站直，双腿与肩同宽。
- 弯曲膝盖和髋关节，下蹲。
同时，双手放在胸前。
- 快速弹起，尽量跳起来。
在空中，将手放在头顶上。
- 通过弹跳，尽量高地提起膝盖。
这个动作可以增加腹肌的锻炼效果。
- 重复这个动作，直到完成一组。
3. 第二组：俯卧撑在下蹲跳之后，立刻转到俯卧撑的动作，进行5组连续俯卧撑。
俯卧撑是一种全身肌肉群参与的运动，可以有效地锻炼胸肌、手臂和腹肌。
具体操作方法如下：- 仰卧于地，并用手掌撑起身体。
- 手掌与肩同宽，手指朝向前方。
- 弯曲手肘，将身体降低至地面。
- 通过用力推起，将身体恢复到原始位置。
- 重复这个动作，直到完成一组。
4. 第三组：仰卧起坐在完成俯卧撑之后，立即转到仰卧起坐的动作，进行5组连续仰卧起坐。
仰卧起坐是一种有效锻炼腹肌的运动，可以帮助塑造平坦的腹部。
具体操作方法如下：- 仰卧于地面，双脚弯曲并放在地面上。
- 双手交叉放在胸前或放在脑后。
- 用腹肌控制，将上半身抬离地面，直到肩部离地面。
- 缓慢地恢复到原始位置。
- 重复这个动作，直到完成一组。
IATA AHM目录
Airport Handling ManualEffective 1 January—31 December 201838NOTICEDISCLAIMER. The information contained in thispublication is subject to constant review in the lightof changing government requirements and regula-tions. No subscriber or other reader should act onthe basis of any such information without referringto applicable laws and regulations and/or withouttak ing appropriate professional advice. Althoughevery effort has been made to ensure accuracy, theInternational Air Transport Association shall not beheld responsible for any loss or damage caused byerrors, omissions, misprints or misinterpretation ofthe contents hereof. Furthermore, the InternationalAir Transport Association expressly disclaims anyand all liability to any person or entity, whether apurchaser of this publication or not, in respect ofanything done or omitted, and the consequencesof anything done or omitted, by any such person orentity in reliance on the contents of this publication.Opinions expressed in advertisements appearing inthis publication are the advertiser’s opinions and donot necessarily reflect those of IATA. The mentionof specific companies or products in advertisementdoes not imply that they are endorsed or recom-mended by IATA in preference to others of a simi-lar nature which are not mentioned or advertised.© International Air Transport Association. AllRights Reserved. No part of this publication maybe reproduced, recast, reformatted or trans-mitted in any form by any means, electronic ormechanical, including photocopying, record-ing or any information storage and retrieval sys-tem, without the prior written permission from:Senior Vice PresidentAirport, Passenger, Cargo and SecurityInternational Air Transport Association800 Place VictoriaP.O. Box 113Montreal, QuebecCANADA H4Z 1M1Airport Handling ManualMaterial No.: 9343-38ISBN 978-92-9229-505-9© 2017 International Air Transport Association. All rights reserved.TABLE OF CONTENTSPage Preface (xv)Introduction (xvii)General (1)AHM001Chapter0—Record of Revisions (1)AHM011Standard Classification and Numbering for Members Airport Handling Manuals (2)AHM012Office Function Designators for Airport Passenger and Baggage Handling (30)AHM020Guidelines for the Establishment of Airline Operators Committees (31)AHM021Guidelines for Establishing Aircraft Ground Times (34)AHM050Aircraft Emergency Procedures (35)AHM070E-Invoicing Standards (53)Chapter1—PASSENGER HANDLING (91)AHM100Chapter1—Record of Revisions (91)AHM110Involuntary Change of Carrier,Routing,Class or Type of Fare (92)AHM112Denied Boarding Compensation (98)AHM120Inadmissible Passengers and Deportees (99)AHM140Items Removed from a Passenger's Possession by Security Personnel (101)AHM141Hold Loading of Duty-Free Goods (102)AHM170Dangerous Goods in Passenger Baggage (103)AHM176Recommendations for the Handling of Passengers with Reduced Mobility(PRM) (105)AHM176A Acceptance and Carriage of Passengers with Reduced Mobility(PRM) (106)AHM180Carriage of Passengers with Communicable Diseases (114)AHM181General Guidelines for Passenger Agents in Case of SuspectedCommunicable Disease (115)Chapter2—BAGGAGE HANDLING (117)AHM200Chapter2—Record of Revisions (117)AHM210Local Baggage Committees (118)AHM211Airport Operating Rules (124)Airport Handling ManualPageChapter2—BAGGAGE HANDLING(continued)AHM212Interline Connecting Time Intervals—Passenger and Checked Baggage (126)AHM213Form of Interline Baggage Tags (128)AHM214Use of the10Digit Licence Plate (135)AHM215Found and Unclaimed Checked Baggage (136)AHM216On-Hand Baggage Summary Tag (138)AHM217Forwarding Mishandled Baggage (139)AHM218Dangerous Goods in Passengers'Baggage (141)AHM219Acceptance of Firearms and Other Weapons and Small Calibre Ammunition (142)AHM221Acceptance of Power Driven Wheelchairs or Other Battery Powered Mobility Aidsas Checked Baggage (143)AHM222Passenger/Baggage Reconciliation Procedures (144)AHM223Licence Plate Fallback Sortation Tags (151)AHM224Baggage Taken in Error (154)AHM225Baggage Irregularity Report (156)AHM226Tracing Unchecked Baggage and Handling Damage to Checked and UncheckedBaggage (159)AHM230Baggage Theft and Pilferage Prevention (161)AHM231Carriage of Carry-On Baggage (164)AHM232Handling of Security Removed Items (168)AHM240Baggage Codes for Identifying ULD Contents and/or Bulk-Loaded Baggage (169)Chapter3—CARGO/MAIL HANDLING (171)AHM300Chapter3—Record of Revisions (171)AHM310Preparation for Loading of Cargo (172)AHM311Securing of Load (174)AHM312Collection Sacks and Bags (177)AHM320Handling of Damaged Cargo (178)AHM321Handling of Pilfered Cargo (179)AHM322Handling Wet Cargo (180)AHM330Handling Perishable Cargo (182)AHM331Handling and Protection of Valuable Cargo (184)AHM332Handling and Stowage of Live Animals (188)AHM333Handling of Human Remains (190)Table of ContentsPageChapter3—CARGO/MAIL HANDLING(continued)AHM340Acceptance Standards for the Interchange of Transferred Unit Load Devices (191)AHM345Handling of Battery Operated Wheelchairs/Mobility AIDS as Checked Baggage (197)AHM350Mail Handling (199)AHM351Mail Documents (203)AHM353Handling of Found Mail (218)AHM354Handling of Damaged Mail (219)AHM355Mail Security (220)AHM356Mail Safety (221)AHM357Mail Irregularity Message (222)AHM360Company Mail (224)AHM380Aircraft Documents Stowage (225)AHM381Special Load—Notification to Captain(General) (226)AHM382Special Load—Notification to Captain(EDP Format and NOTOC Service) (231)AHM383Special Load—Notification to Captain(EDP NOTOC Summary) (243)AHM384NOTOC Message(NTM) (246)Chapter4—AIRCRAFT HANDLING AND LOADING (251)AHM400Chapter4—Record of Revisions (251)AHM411Provision and Carriage of Loading Accessories (252)AHM420Tagging of Unit Load Devices (253)AHM421Storage of Unit Load Devices (263)AHM422Control of Transferred Unit Load Devices (268)AHM423Unit Load Device Stock Check Message (273)AHM424Unit Load Device Control Message (275)AHM425Continued Airworthiness of Unit Load Devices (279)AHM426ULD Buildup and Breakdown (283)AHM427ULD Transportation (292)AHM430Operating of Aircraft Doors (295)AHM431Aircraft Ground Stability—Tipping (296)AHM440Potable Water Servicing (297)AHM441Aircraft Toilet Servicing (309)Airport Handling ManualPageChapter4—AIRCRAFT HANDLING AND LOADING(continued)AHM450Standardisation of Gravity Forces against which Load must be Restrained (310)AHM451Technical Malfunctions Limiting Load on Aircraft (311)AHM453Handling/Bulk Loading of Heavy Items (312)AHM454Handling and Loading of Big Overhang Items (313)AHM455Non CLS Restrained ULD (316)AHM460Guidelines for Turnround Plan (323)AHM462Safe Operating Practices in Aircraft Handling (324)AHM463Safety Considerations for Aircraft Movement Operations (337)AHM465Foreign Object Damage(FOD)Prevention Program (340)Chapter5—LOAD CONTROL (343)AHM500Chapter5—Record of Revisions (343)AHM501Terms and Definitions (345)AHM503Recommended Requirements for a New Departure Control System (351)AHM504Departure Control System Evaluation Checklist (356)AHM505Designation of Aircraft Holds,Compartments,Bays and Cabin (362)AHM510Handling/Load Information Codes to be Used on Traffic Documents and Messages (368)AHM513Aircraft Structural Loading Limitations (377)AHM514EDP Loading Instruction/Report (388)AHM515Manual Loading Instruction/Report (404)AHM516Manual Loadsheet (416)AHM517EDP Loadsheet (430)AHM518ACARS Transmitted Loadsheet (439)AHM519Balance Calculation Methods (446)AHM520Aircraft Equipped with a CG Targeting System (451)AHM530Weights for Passengers and Baggage (452)AHM531Procedure for Establishing Standard Weights for Passengers and Baggage (453)AHM533Passengers Occupying Crew Seats (459)AHM534Weight Control of Load (460)AHM536Equipment in Compartments Procedure (461)AHM537Ballast (466)Table of ContentsPageChapter5—LOAD CONTROL(continued)AHM540Aircraft Unit Load Device—Weight and Balance Control (467)AHM550Pilot in Command's Approval of the Loadsheet (468)AHM551Last Minute Changes on Loadsheet (469)AHM561Departure Control System,Carrier's Approval Procedures (471)AHM562Semi-Permanent Data Exchange Message(DEM) (473)AHM564Migration from AHM560to AHM565 (480)AHM565EDP Semi-Permanent Data Exchange for New Generation Departure Control Systems (500)AHM570Automated Information Exchange between Check-in and Load Control Systems (602)AHM571Passenger and Baggage Details for Weight and Balance Report(PWR) (608)AHM580Unit Load Device/Bulk Load Weight Statement (613)AHM581Unit Load Device/Bulk Load Weight Signal (615)AHM583Loadmessage (619)AHM587Container/Pallet Distribution Message (623)AHM588Statistical Load Summary (628)AHM590Load Control Procedures and Loading Supervision Responsibilities (631)AHM591Weight and Balance Load Control and Loading Supervision Training and Qualifications (635)Chapter6—MANAGEMENT AND SAFETY (641)AHM600Chapter6—Record of Revisions (641)AHM610Guidelines for a Safety Management System (642)AHM611Airside Personnel:Responsibilities,Training and Qualifications (657)AHM612Airside Performance Evaluation Program (664)AHM615Quality Management System (683)AHM616Human Factors Program (715)AHM619Guidelines for Producing Emergency Response Plan(s) (731)AHM620Guidelines for an Emergency Management System (733)AHM621Security Management (736)AHM633Guidelines for the Handling of Emergencies Requiring the Evacuation of an Aircraft During Ground Handling (743)AHM650Ramp Incident/Accident Reporting (745)AHM652Recommendations for Airside Safety Investigations (750)AHM660Carrier Guidelines for Calculating Aircraft Ground Accident Costs (759)Airport Handling ManualChapter7—AIRCRAFT MOVEMENT CONTROL (761)AHM700Chapter7—Record of Revisions (761)AHM710Standards for Message Formats (762)AHM711Standards for Message Corrections (764)AHM730Codes to be Used in Aircraft Movement and Diversion Messages (765)AHM731Enhanced Reporting on ATFM Delays by the Use of Sub Codes (771)AHM780Aircraft Movement Message (774)AHM781Aircraft Diversion Message (786)AHM782Fuel Monitoring Message (790)AHM783Request Information Message (795)AHM784Gate Message (797)AHM785Aircraft Initiated Movement Message(MVA) (802)AHM790Operational Aircraft Registration(OAR)Message (807)Chapter8—GROUND HANDLING AGREEMENTS (811)AHM800Chapter8—Record of Revisions (811)AHM801Introduction to and Comments on IATA Standard Ground Handling Agreement(SGHA) (812)AHM803Service Level Agreement Example (817)AHM810IATA Standard Ground Handling Agreement (828)AHM811Yellow Pages (871)AHM813Truck Handling (872)AHM815Standard Transportation Documents Service Main Agreement (873)AHM817Standard Training Agreement (887)AHM830Ground Handling Charge Note (891)AHM840Model Agreement for Electronic Data Interchange(EDI) (894)Chapter9—AIRPORT HANDLING GROUND SUPPORT EQUIPMENT SPECIFICATIONS (911)AHM900Chapter9—Record of Revisions (911)AHM901Functional Specifications (914)AHM904Aircraft Servicing Points and System Requirements (915)AIRBUS A300B2320-/B4/C4 (917)A300F4-600/-600C4 (920)A310–200/200C/300 (926)A318 (930)A319 (933)Table of ContentsPageChapter9—AIRPORT HANDLING GROUND SUPPORT EQUIPMENT SPECIFICATIONS(continued) AHM904Aircraft Doors,Servicing Points and System Requirements for the Use of Ground Support Equipment(continued)A320 (936)A321 (940)A330-200F (943)A330-300 (948)A340-200 (951)A340-300 (955)A340-500 (959)A340-600 (962)Airbus350900passenger (965)AIRBUS A380-800/-800F (996)ATR42100/200 (999)ATR72 (1000)AVRO RJ70 (1001)AVRO RJ85 (1002)AVRO RJ100 (1003)B727-200 (1004)B737–200/200C (1008)B737-300,400,-500 (1010)B737-400 (1013)B737-500 (1015)B737-600,-700,-700C (1017)B737-700 (1020)B737-800 (1022)B737-900 (1026)B747–100SF/200C/200F (1028)B747–400/400C (1030)B757–200 (1038)B757–300 (1040)Airport Handling ManualPageChapter9—AIRPORT HANDLING GROUND SUPPORT EQUIPMENT SPECIFICATIONS(continued) AHM904Aircraft Doors,Servicing Points and System Requirements for the Use of Ground Support Equipment(continued)B767—200/200ER (1041)B767—300/300ER (1044)B767—400ER (1048)B777–200/200LR (1051)B777–300/300ER (1055)Boeing787800passenger (1059)BAe ATP(J61) (1067)Bombardier CS100 (1068)Bombardier CS300 (1072)CL-65(CRJ100/200) (1076)DC8–40/50F SERIES (1077)DC8–61/61F (1079)DC8–62/62F (1081)DC8–63/63F (1083)DC9–15/21 (1085)DC9–32 (1086)DC9–41 (1087)DC9–51 (1088)DC10–10/10CF (1089)DC10–30/40,30/40CF (1091)EMBRAER EMB-135Regional Models (1092)EMBRAER EMB-145Regional Models (1094)Embraer170 (1096)Embraer175 (1098)Embraer190 (1100)Embraer195 (1102)FOKKER50(F27Mk050) (1104)FOKKER50(F27Mk0502) (1106)Chapter9—AIRPORT HANDLING GROUND SUPPORT EQUIPMENT SPECIFICATIONS(continued) AHM904Aircraft Doors,Servicing Points and System Requirements for the Use of Ground Support Equipment(continued)FOKKER70(F28Mk0070) (1108)FOKKER100(F28Mk0100) (1110)FOKKER100(F28Mk0100) (1112)IL-76T (1114)MD-11 (1116)MD–80SERIES (1118)SAAB2000 (1119)SAAB SF-340 (1120)TU-204 (1122)AHM905Reference Material for Civil Aircraft Ground Support Equipment (1125)AHM905A Cross Reference of IATA Documents with SAE,CEN,and ISO (1129)AHM909Summary of Unit Load Device Capacity and Dimensions (1131)AHM910Basic Requirements for Aircraft Ground Support Equipment (1132)AHM911Ground Support Equipment Requirements for Compatibility with Aircraft Unit Load Devices (1136)AHM912Standard Forklift Pockets Dimensions and Characteristics for Forkliftable General Support Equipment (1138)AHM913Basic Safety Requirements for Aircraft Ground Support Equipment (1140)AHM914Compatibility of Ground Support Equipment with Aircraft Types (1145)AHM915Standard Controls (1147)AHM916Basic Requirements for Towing Vehicle Interface(HITCH) (1161)AHM917Basic Minimum Preventive Maintenance Program/Schedule (1162)AHM920Functional Specification for Self-Propelled Telescopic Passenger Stairs (1164)AHM920A Functional Specification for Towed Passenger Stairs (1167)AHM921Functional Specification for Boarding/De-Boarding Vehicle for Passengers withReduced Mobility(PRM) (1169)AHM922Basic Requirements for Passenger Boarding Bridge Aircraft Interface (1174)AHM923Functional Specification for Elevating Passenger Transfer Vehicle (1180)AHM924Functional Specification for Heavy Item Lift Platform (1183)AHM925Functional Specification for a Self-Propelled Conveyor-Belt Loader (1184)AHM925A Functional Specification for a Self-Propelled Ground Based in-Plane LoadingSystem for Bulk Cargo (1187)Chapter9—AIRPORT HANDLING GROUND SUPPORT EQUIPMENT SPECIFICATIONS(continued) AHM925B Functional Specification for a Towed Conveyor-Belt Loader (1190)AHM926Functional Specification for Upper Deck Catering Vehicle (1193)AHM927Functional Specification for Main Deck Catering Vehicle (1197)AHM930Functional Specification for an Upper Deck Container/Pallet Loader (1201)AHM931Functional Specification for Lower Deck Container/Pallet Loader (1203)AHM932Functional Specification for a Main Deck Container/Pallet Loader (1206)AHM933Functional Specification of a Powered Extension Platform to Lower Deck/Container/ Pallet Loader (1209)AHM934Functional Specification for a Narrow Body Lower Deck Single Platform Loader (1211)AHM934A Functional Specification for a Single Platform Slave Loader Bed for Lower DeckLoading Operations (1213)AHM936Functional Specification for a Container Loader Transporter (1215)AHM938Functional Specification for a Large Capacity Freighter and Combi Aircraft TailStanchion (1218)AHM939Functional Specification for a Transfer Platform Lift (1220)AHM941Functional Specification for Equipment Used for Establishing the Weight of aULD/BULK Load (1222)AHM942Functional Specification for Storage Equipment Used for Unit Load Devices (1224)AHM950Functional Specification for an Airport Passenger Bus (1225)AHM951Functional Specification for a Crew Transportation Vehicle (1227)AHM953Functional Specifications for a Valuable Cargo Vehicle (1229)AHM954Functional Specification for an Aircraft Washing Machine (1230)AHM955Functional Specification for an Aircraft Nose Gear Towbar Tractor (1232)AHM956Functional Specification for Main Gear Towbarless Tractor (1235)AHM957Functional Specification for Nose Gear Towbarless Tractor (1237)AHM958Functional Specification for an Aircraft Towbar (1240)AHM960Functional Specification for Unit Load Device Transport Vehicle (1242)AHM961Functional Specification for a Roller System for Unit Load Device Transportation on Trucks (1245)AHM962Functional Specification for a Rollerised Platform for the Transportation of Twenty Foot Unit Load Devices that Interfaces with Trucks Equipped to Accept Freight ContainersComplying with ISO668:1988 (1247)AHM963Functional Specification for a Baggage/Cargo Cart (1249)AHM965Functional Specification for a Lower Deck Container Turntable Dolly (1250)AHM966Functional Specification for a Pallet Dolly (1252)Chapter9—AIRPORT HANDLING GROUND SUPPORT EQUIPMENT SPECIFICATIONS(continued) AHM967Functional Specification for a Twenty Foot Unit Load Device Dolly (1254)AHM968Functional Specification for Ramp Equipment Tractors (1256)AHM969Functional Specification for a Pallet/Container Transporter (1257)AHM970Functional Specification for a Self-Propelled Potable Water Vehicle with Rear orFront Servicing (1259)AHM971Functional Specification for a Self-Propelled Lavatory Service Vehicle with Rear orFront Servicing (1262)AHM972Functional Specifications for a Ground Power Unit for Aircraft Electrical System (1265)AHM973Functional Specification for a Towed Aircraft Ground Heater (1269)AHM974Functional Specification for Aircraft Air Conditioning(Cooling)Unit (1272)AHM975Functional Specifications for Self-Propelled Aircraft De-Icing/Anti-Icing Unit (1274)AHM976Functional Specifications for an Air Start Unit (1278)AHM977Functional Specification for a Towed De-Icing/Anti-Icing Unit (1280)AHM978Functional Specification for a Towed Lavatory Service Cart (1283)AHM979Functional Specification for a Towed Boarding/De-Boarding Device for Passengers with Reduced Mobility(PRM)for Commuter-Type Aircraft (1285)AHM980Functional Specification for a Self-Propelled Petrol/Diesel Refueling Vehicle forGround Support Equipment (1287)AHM981Functional Specification for a Towed Potable Water Service Cart (1289)AHM990Guidelines for Preventative Maintenance of Aircraft Towbars (1291)AHM994Criteria for Consideration of the Investment in Ground Support Equipment (1292)AHM995Basic Unit Load Device Handling System Requirements (1296)AHM997Functional Specification for Sub-Freezing Aircraft Air Conditioning Unit (1298)Chapter10—ENVIRONMENTAL SPECIFICATIONS FOR GROUND HANDLING OPERATIONS (1301)AHM1000Chapter10—Record of Revisions (1301)AHM1001Environmental Specifications for Ground Handling Operations (1302)AHM1002Environmental Impact on the Use of Ground Support Equipment (1303)AHM1003GSE Environmental Quality Audit (1305)AHM1004Guidelines for Calculating GSE Exhaust Emissions (1307)AHM1005Guidelines for an Environmental Management System (1308)Chapter11—GROUND OPERATIONS TRAINING PROGRAM (1311)AHM1100Chapter11—Record of Revisions (1311)AHM1110Ground Operations Training Program (1312)Appendix A—References (1347)Appendix B—Glossary (1379)Alphabetical List of AHM Titles (1387)IATA Strategic Partners..............................................................................................................................SP–1。
aa4美国弹跳训练计划
Air Alert 4．(美国著名弹跳训练计划)
2010-05-19 23:11:52| 分类：个人日记| 标签：|字号大中小订阅
如题,此为美国著名弹跳计划,完成整个训练(不加巩固
训练)需要15周的时间,
训练前净跳不足70cm的,估计能上升20~35(根据个人情况不同)若训练前弹跳不止70cm,则整个计划下来后能上升10~15左右的弹跳力,
根据不同情况数据会不同的,还有,训练此计划会大大削减肌肉潜力,举例说:黄种人弹跳极限大概为120cm,训练次计划后,弹跳最高可能就只有100cm左右,那20就很难练了,需要专业训练才可能继续上升,这或许是
因为快速增加弹跳导致的,
摘自百度贴吧
,还有,训练期间要酌情按照自己的情况休息,一定不能累到大腿,做次训练前一定要好好活动和热身,训练后要把紧绷的肌肉好好放松,一定要按摩膝关节,详细网上有,建议去百度弹跳吧看,训练48小时内不能打球,换句话说就是只有周末能打球!,若实在忍受不住篮球的诱惑,尽量在24小时后再打球,不过一定不能累着自
己腿部!
期间不能喝可乐,(尽量不要打枪 - -#),完成整个训练
需要很大的毅力和意志力!
单周1.3.5练双周2.3.4练
以上是单周表格,
双周表格.。
关于弹跳力训练的原理和方法总结
关于弹跳力训练原理及方法的总结在盲目开始提升自我弹跳能力前，我们先花点时间来了解影响弹跳力的因素和提升弹跳力的方法，由此在量身定制最适合自己的训练计划，同时避免伤病。
网络上如今最红的弹跳力相关文献是两篇:我仔细阅读过网络上最为火爆的两篇与弹跳力相关的书籍：1、《AIR ALERT（美国著名弹跳力训练计划）》这是关于各种弹跳力训练方法的介绍书籍，拿着就可以模仿、训练、如果你是教练、老师你可以直开始训练；2、《垂直弹跳圣经》英文叫《Vertical Jump Bible》，我最为喜欢，这本书不单直接给与你给中方法，同时还带你一起分析各种个体案例，让你更能全面的了解关于弹跳力训练的原理及方法。
为此我个人我总结了8点内容分享如下：（1）弹跳力=力量×速度。
影响弹跳力好坏的因素只有三个，一个“力量”、一个“速度”，还有一个就是你的跳跃技术，节奏，协调，核心力量，稳定力量等其它因素，就这么简单。
（2）力量和速度，只要有一个较强，弹跳力就能较强。
（3）就个体而言，力量和速度都很强的话，弹跳力就顶尖（例如NBA詹姆斯）（4）提高力量的训练方法——各种器械负重训练法，如深蹲硬拉保加利亚蹲提踵等，自身负重训练法蹲起单腿蹲等等（5）提高速度的训练方法——20-60m短跑、各种跳跃如跳深冲击跳跳障碍等。
还有一类是速度与力量并重的如高翻抓举杠铃蹲跳等。
（6）在力量训练方面，需要密切注意“相对力量”，绝不能偏向“绝对力量”；在速度训练方面，需要“短时高效”，不能偏向“耐力训练”，更不能打“持久战”、“疲劳战”。
（7）不要混淆健美训练与力量训练的概念，纯粹的健美训练对弹跳力有百害而无一利。
（8）俱备一定训练基础，跳得较高的人想要再次提高弹跳力，要花较长时间，没有任何方法可以速成。
记住，绝对没有方法速成，除非你拥有极强的力量与速度却根本不会跳跃（当然这种情况应该很少存在）在目前国内，器械训练不是很普及，很多人训练弹跳力都使用了“跳跃”这个简便的方法，对于天赋好的人来说“相对力量”天生较强，因此不断提高“速度”这个因素就使他们逐渐能一蹦三丈高了。
扣篮弹跳力训练方法
扣篮弹跳力训练方法
提升扣篮弹跳力的训练方法如下：
1. 腿部力量训练：进行重量训练，以增强腿部肌肉力量。
重点训练大腿前侧肌肉（股四头肌）和臀大肌等关键肌群。
推荐的练习包括深蹲、蹲跳、跳箱式蹲跳等。
2. 爆发力训练：进行爆发力训练，以提高快速肌肉收缩的能力。
常见的训练方法包括跳跃练习（如跳跃高度、长跳等）、阻力训练、跳箱训练等。
3. 跳绳训练：跳绳是一项简单有效的训练方式，可以提高爆发力和协调性。
可以进行双脚连续跳、单脚跳、交叉跳等不同的跳绳动作。
4. 柔韧性训练：保持良好的柔韧性可以提高弹跳力。
进行伸展运动，特别是下半身的伸展，可以增加关节范围和肌肉弹性。
5. 弹跳技巧训练：通过学习和练习扣篮技巧，提高技术水平，提高扣篮的成功率。
练习包括起跳技巧、稳定身体、挥臂动作和弹跳点的把握等。
在进行训练时，需要注意合理安排休息和恢复，以避免过度训练导致的伤害。
此外，建议寻求专业教练或者体能训练师的指导，以制定合适的训练计划。
美国最著名纵跳训练计划
美国最著名纵跳训练计划, 练成预计纵跳能力可以提高20到30厘米以上, 锻炼过程很辛苦, 整个过程要15个星期.对身提要求太高，建议你用下列的计划：如何提高弹跳力一、弹跳力是全身力量、跑动速度、反应速度、身体协调性、柔韧性、灵活性的综合体现。
所以我们不可以认为提高弹跳就成天的跳跳的就行了。
你必须坚持每天拉伸自己全身各部位的肌腱、韧带、肌肉，扩大关节的活动范围，同时，做各种复杂的有利于提高身体协调性的体操。
动作要准确、优美、既有力又放松。
二、力量训练最好由身体训练教练安排和辅导。
如自己进行训练，最好每周进行2到4次的大力量训练，训练时必须注意安全，以免发生意外伤害。
所谓大力量训练就是利用杠铃进行大负荷的练习。
最典型常用的有三种：负重蹲起，提铃，抓举。
总之，这几项练习的成绩越高，你的弹跳力就越好。
至于每次练习的重量、组数、次数、动作规格等问题，原则是：1、大力量训练每周至少二次，不多于四次，要给身体超量恢复的时间，但要长年进行，不可间断。
2、每次课最好安排以上所述三项练习方法。
3、要讲究大力量训练的技术动作规格，切不可乱来。
4、小力量训练是指使用各种综合训练器械和哑铃等进行训练。
重量较轻，组数和次数较多。
目的是提高肌肉耐力，增粗肌纤维，减少脂肪，小力量训练可以变化着花园天天练，但最好不要和大力量训练同时进行。
无论大力量还是小力量训练，一次课的时间不要拖的太长，1 .5小时至2小时为宜。
有强度还要有密度。
三、速度训练也是提高弹跳力的一个重要方面。
反复冲刺训练还是有必要的。
30次，50次，也许80次，那就要看你的吃苦精神了。
所谓冲刺，要求你自己在准备活动后全速往前冲，而不是中速。
专项速度训练同大力量训练相同，不必天天练，每周三小时即可。
还要特别注意运用小；力量训练手段增强大腿后侧肌肉群的力量。
四、各种专门的弹跳练习手段非常多，诸如跳绳、跳栏、摸篮圈、摸小黑框上沿，甚至摸篮板上沿。
最后，我要提一提神经系统和弹跳力的关系。
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美国最著名弹跳训练计划AirAlert 3代【练成后预计弹跳能力可以提高20到30公分以上】趁着还年轻，为了扣篮加倍努力来源：胡豪的日志
第一项：半蹲跳
1.开始时,半蹲至1/4的位置,双手放置胸前
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)
3.当在空中,你的双手需放在后面.著地时,完成一次
接下来,只需重复以上步骤!!!
第二项:抬脚尖
1.首先,找个阶梯或一本书来垫脚,然后只把脚尖放在上面,脚跟不得著地或垫著
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(即一组为双脚都需做到表中的次数)
第三项：台阶
1.找椅子来,把一只脚放上去,呈90度
2.尽全力的跳开,在空中换脚,再放在椅子上
3.重复2.将原起跳的脚放回椅子上,完成另外一跳
双脚各完成一次算一下
第四项：弹跳（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,只能弯曲你的脚踝,膝盖尽量不弯曲
3.到地时,再迅速起跳,完成一次
这一项很难,你可用你的手帮助起跳
第五项：脚尖跳
1.将尖抬到最高点
2.用脚尖快速起跳,跳时不超过1.5或2.5cm
第六项：蹲跳
这一项只在星期三练
1.站立,怀抱篮球於胸前
2.蹲下,看前方,背直,抬起脚尖,大腿与地面平行
3.跳起至8-13cm,一定要保持步骤2的姿势
4.著地,完成一下
5.如果要跳15下的话,1-14需跳於8-13cm,第15下,需尽全力跳高
时间表。