What are some ways to practice explosive power?

Explosive power training is for athletes. Explosive power training actually involves many aspects and is not just a single explosive power training. For example, when it comes to issues related to one's own strength, the muscle strength must be trained first, and one's own physical fitness must be relatively good. Another thing is reaction training. Reaction speed is very important in competition. Next, let’s take a look at how to practice explosive power.

Reaction Training

This method is to stimulate the muscle spindles, the proprioceptors of the muscles, through the speed impact load of dynamic exercises, strengthen the effect of the stretch reflex, and improve the reflex contraction strength of the muscles. The reaction contraction form is a form of high-intensity muscle stretching and contraction cycle. In essence, the reaction training method belongs to super isometric exercises, which can effectively enhance muscle explosiveness. This form can be expressed through training movements in various places. One is the jumping reaction force mainly based on high-intensity jumping, and the other is the striking reaction force mainly based on striking, whipping, kicking and kicking.

Such as standing triple jump and multi-step jump, continuous single-leg hop and stride jump, frog jump, long jump, high jump, step jump, obstacle jump, etc. The changes in the load intensity and density of these exercises can be controlled by factors such as the number of repetitions, exercise speed, and markers. If you do weight-bearing exercises, the weight should generally be 5% to 15% of the maximum weight. You can use pulleys, rubber bands, small dumbbells, short sticks, etc. to simulate hitting, whipping, kicking and other exercises. The number of times per set is generally 5 to 8 times. You can also use alternating exercises with high and low loads, starting with exercises that overcome high resistance, and then suddenly reducing resistance to complete the same technical movements at high speed.

The above is a method of practicing explosive power. Before starting training, you must do warm-up exercises to avoid sudden increases in intensity during exercise that may cause joint injuries or falls. It should be noted that the intensity of the exercise should not be too high. It should be increased gradually and step by step. You can't eat hot tofu in a hurry.