How to train lower limb explosive power

There are some traditional exercises for lower limb explosive power training, such as step jumping or frog jumping. Often this kind of exercise does not require a particularly wide space and can be done at home. In addition, the explosive power of the lower limbs can be trained by squatting or lifting weights. Exercises such as lunges and alternating lunge jumps, which we have learned in physical education classes, can also help to train the explosive power of the lower limbs.

Here are some specific ways to train your lower limb explosive power.

Alternating lunge jumps: Jumping while doing lunges can exercise your leg explosiveness. Alternating lunge jumps can greatly exercise the explosive power of the entire leg and hips. Alternating lunge jumps can be practiced just like lunges. Below I will introduce the traditional lunge squat with 5 steps. The last two steps add the jumping action.

Specific method: Stand with your feet shoulder-width apart and your hands on both sides of your body. Stand up straight so that your head and spine are in a straight line. Step forward with your right foot, steadying your right foot as you lunge forward. Your right thigh should now be parallel to the ground. Do not let your right knee extend over your right foot. Bend your left knee slightly and lift your heel to get a stretch. Use explosive power to jump up and simultaneously switch your left foot forward. This is to change to left foot in front! Just keep jumping and alternating your feet.

Keep a brisk pace when doing the alternating lunge and jump exercise. You can continuously exercise the explosive power of your front foot.

Squat jump is also a method to train the explosive power of the lower limbs. At the beginning, you squat, then keep your shoulders and feet at the same width, and finally exert force instantly to jump your body to a higher height as much as possible. At the moment of landing, exert force again and jump repeatedly at the same speed.