The human body grows rapidly in height during puberty, and the main reason for the growth is the development of the bones. Boys can increase their height by an average of 7 to 9 centimeters per year, up to 10 to 12 centimeters. Girls on average gain 5 to 7 cm per year, up to 8 to 10 cm. This mainly depends on the growth of the lower limbs and the spine. Generally, women stop growing in height at the age of 19 to 23 and men at the age of 23 to 26. The growth stops because the epiphysis of the whole body closes, and the epiphysis of women generally closes earlier than that of men, so adult women are shorter than men. Adolescent boys and girls all want to have a tall body, how can they achieve this goal? The development of height depends on several factors: first, genetic factors, which account for 70%, and, in addition, on other conditions, including exercise, nutrition, environmental and social factors, among which exercise, an important condition for human development, is the most effective and easy way to achieve it. However, not all types of sports contribute to the development of adolescent height. This paper briefly discusses the relationship between sports and adolescent height development. According to the survey, one year of physical exercise can make the height of boys grow 1 to 2 cm more than their peers who do not exercise, and girls grow 2 to 3 cm more. Elementary school students who exercise regularly are about 5 cm taller than those who do not exercise. Physical exercise can promote the growth of the body, one can promote the secretion of growth hormone. Secondly, it strengthens the blood supply of bone cells, which helps to improve the proliferation of epiphyseal cartilage. Third, it has a good stimulating effect on the proliferation of epiphyseal cartilage. Some studies have shown that the secretion of growth hormone increases significantly after exercise, and at the same time, exercise also exercises muscles and bones, making them more robust. Therefore, researchers at home and abroad unanimously affirm that exercise helps to grow taller. First of all, we need to understand what kind of exercise is beneficial exercise. Exercise is not the same as labor, the latter unchanging repetitive movements will not help the development of height. Exercise that is beneficial to physical growth should be exercise that develops the body in a completely coordinated manner. Simply put, exercises that increase appetite, promote sleep, and give some degree of longitudinal pressure to the bones are beneficial for height growth. Examples include jogging, rope skipping, dancing, basketball and volleyball. Emotional stability is also important for growth, so it is best for teenagers to choose the sports they like. We believe that: all children and teenagers with short stature whose epiphyses have not healed can start special sports training to increase their height if they are not considered by doctors to be suffering from short stature diseases and there are no other medical contraindications. It is also worth mentioning that the development of bones comes to some extent from longitudinal pressure, but too much pressure (weight lifting, etc.) makes it difficult for bones to grow in the longitudinal direction. For adolescents who are growing, it is not advisable to engage in strenuous sports that consume too much energy. Next we recommend several sports and exercise methods that can help you grow taller. Warm-up exercise: move all the joints of the limbs, keep the upper body straight, lean forward, and swing the arms straight and hard to the back. Walk: swing your arms significantly and walk forward forcefully. Run: run in small steps while placing both fists on the shoulders and rotating the arms with bent elbows; run and jump quickly for 25 to 50 meters, repeat 4 to 6 times, and rest slightly after each time. Stretch: arms up, then stretch in all directions, while standing on your heels, repeat 6 to 8 times, with a short rest in between. Single bar exercise: hang (20 seconds, 1 minute) while turning the body to the right and left, feet together; swing the body forward and backward; swing clockwise or counterclockwise. Jumping pull-ups: squat down, keep your upper body flat, jump upward, grab the bar, and use the inertia of the jump to do pull-ups (the height of the bar and the distance between your hands’ grip varies from person to person). Repeat at least 6 to 8 times each time. Bouncing exercise: the height of the human body is mainly determined by the length of the lower limb bones, jumping rope, jumping skin, frog jumping, longitudinal jumping and high bouncing exercise, can make the lower limbs get rhythmic pressure, sufficient blood supply will accelerate the growth of bones. Specific methods are: jump upward, gradually increase the height, or to a certain height; jump downward from a slightly higher place; squat jump up. Do 30 to 60 different postures of jumping, feet hard on the ground. For the above recommended sports, adolescents can choose the kinds of sports that are easy to do and easy to stick to according to their interests. But at the beginning, you should do the required number of exercises and gradually increase the amount of exercise. When entering the training should be gradual, especially in the early stage should not be due to the eagerness to make too much, should pay attention to self-perception, if there is discomfort, should consult a specialist (such as sports medicine) and physical education teachers. The most important thing is to be persistent, no less than three times a week, each time 35 to 45 minutes of practice. Teenagers, adolescents, long-term persistence, beautiful body shape and healthy body is not far from you.