How to practice leg explosiveness?

Explosive power is particularly important in our daily life or in daily sports, but the explosive power situation is different for each person. This is not only related to the condition of the body's muscles, but also to the reaction of various nerve tissues. When we train in our daily life, as long as we are targeted, we can improve the body's explosive power. So, how to practice leg explosive power? To solve this problem, let us take a look at it through the following introduction.

Single-leg step jump

This exercise method can effectively improve leg strength and ankle strength. First, use one leg to support yourself, then use the other leg to jump forward as far as possible. Stop when you jump about 20 meters, and then jump with the other leg. When doing this exercise, pay attention to the choice of venue. Try to practice on grass or a plastic track (this type of venue will protect your knees). While practicing, also pay attention to protecting your knee and ankle joints to prevent sprains.

Squat on the spot with straight legs and abdomen contraction

This exercise method can enhance the explosive power of the legs and the strength of the ankle joints while also exercising the coordination of the lower limbs. First, squat down in place, then jump up as high as you can, keeping your abs in and your legs together as you jump. Do 10 times in a set, take a good rest after each set and then practice repeatedly. When doing this exercise, pay attention to the speed of the jump and try to increase your height as much as possible when jumping.

Half squat side frog jump

This exercise method can achieve the same effect as the "full squat on the spot with straight legs and abdominal contraction". When doing this exercise, first hold both hands behind your back, maintain a half-squat position, and frog jump 5 meters to the side of the body, then jump back. Do 5 times as a set. After each set, take a full rest and then repeat the exercise. When performing this exercise, the side jump should be as large as possible, and the connecting movements should be fast and coordinated.

Weight-bearing movement

Carry relatively heavy objects on your back or carry a lighter teammate on your back, place markers about 6-10 meters away, run to another marker in a cross-step manner in front of one marker, and run back using a sliding step after your hand touches the other marker. Practice each unit for half a minute, and repeat after each set and sufficient rest. It can enhance the strength and coordination of the lower limbs.

The above is an introduction on how to practice leg explosive power. This is also a method of exercising to improve physical fitness and strength in normal times. It is also a method that is good for physical health and fitness. We can persist in it for a long time in normal times. Generally, there will be a significant improvement in leg explosive power, but don’t be too anxious.