How to improve leg explosiveness

Explosive power refers to the force that allows our human body to burst out in an instant and move as far as possible. Explosive power is indispensable in our daily sports. In many cases, it can help us win a game. So how should we improve the explosive power of our legs? Let’s take a look at it below.

Weight-bearing exercises:

1. Running on the spot - carry a barbell on your shoulders. The weight of the barbell should be 40% - 50% of the maximum weight you can bear. When running, try to lift your thighs as high as possible so that the thighs are perpendicular to the torso, forming a 90-degree angle. Repeat 15-20 times.

2. Support and alternate leg jumps - hold dumbbells or shoulder a barbell. The barbell should not be too heavy. Choose a 30-cm-high step, put one leg on top and the other leg on the bottom. When supporting and jumping, stretch the upper leg as far as possible, stay for a few seconds and then switch to the other leg. Repeat 10 to 15 times.

3. Straight-leg jump - carry a barbell on your shoulders, the weight of the barbell should be 40% of the maximum weight you can bear. With your legs as straight as possible and your ankles extended, jump straight up and down as fast and high as possible. Repeat 15-20 times.

4. Half squat jump - carry a barbell on your shoulders, the weight of the barbell should be 50% of the maximum weight you can bear. When doing half squat jumps, bend your knees close to 90 degrees and repeat 8 to 10 times.

5. Single-leg hopping - hold dumbbells and do single-leg hopping of 25 meters to 30 meters. When jumping, fold your thighs and calves as much as possible, and do a "digging the ground" action when landing.

Now we understand how we should improve the explosive power of our legs. These exercises are not difficult and can be done at home. They can be easily learned without special guidance. However, be careful not to over-exercise and harm your body. Friends who are interested can also learn more about this aspect.