How to train leg explosiveness?

Many friends will feel that the explosive power of the legs is particularly important when doing sports, especially many sports are directly related to the explosive power of the legs. So if you want to improve the explosive power, you must find a way to improve the explosive power of the legs. Generally, we mainly do it through exercise, and when doing exercise, we mainly focus on improving the strength of the legs. The following two exercise methods can effectively improve the explosive power of our legs.

Super-loaded micro squats

When doing this exercise, use a weight that is 5%-10% higher than your body's maximum weight-bearing capacity to do micro squats, keeping your hip flexion at around 135 degrees. Do 3-5 exercises per set, and 1¬-2 sets in one training session. In this exercise, since it is an overload weight exercise, you should pay attention to wearing a protective belt around your waist during normal practice. The angle of the hip joint should not be less than 130 degrees when squatting. When squatting, you need to lift your heels upwards as much as possible and maintain the speed of the movement to be careful of injury.

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.

The above situation is an introduction on how to practice leg explosive power. This kind of exercise requires us to persist in doing it regularly in normal times to be effective. We cannot stop halfway. We must also pay attention to safety when exercising, avoid physical injuries or strains, and also cooperate with our diet.