What are the methods of explosive power training in basketball?

People who like basketball know that basketball players have excellent explosive power, such as jumping ability, running ability, etc. In fact, basketball players' explosive power is acquired through special training. This kind of training often starts at a very young age and is a process that lasts for many years. It is unrealistic for us to have the same explosive power as basketball players, but there are some training methods that can improve explosive power.

Key points for weighted squats and abdominal jumps: When doing weighted squats, remember to do it within your ability, have someone to protect you, and your knees should not exceed your toes when squatting. After squatting, jump with your abdomen contracted, and try to keep your thighs close to your chest each time you jump. Do 3-5 sets of squats and abdominal jumps, 15-20 reps in each set.

Quick continuous jumps: aim at the rebound, maintain the fastest pace, and try to increase the number of jumps within the specified time. Remember, give it your all every time you jump.

Toe jumping: lift your toes to the highest point, and jump quickly on your toes. The jump should not exceed 1.5 or 2.5cm.

Step cross jump: Find a chair and put one foot on it at 90 degrees. Jump as hard as you can, change feet in the air, put the original jumping foot back on the chair, and complete another jump.

Abdominal training: The training is about the waist and abdomen. Strength can be divided into exercises for the upper abdomen, lower abdomen, side abdomen, and waist and back. Training the waist and abdomen does not require too much weight, generally freehand exercises are sufficient, but more repetitions are required.

Explosive training is done less often, but at a higher intensity each time. In order to achieve the ideal training goal, you should try your best in each training session. When doing multiple sets of training, there should be appropriate time intervals in between, such as ten minutes or half an hour. In the interval between each set of training, the muscles can adapt and relax properly, thus preparing for the next training.