What are the methods for sprint explosive power training?

Sprinting places great emphasis on the explosive power of the lower limbs. Through training, not only can the explosive power of the lower limbs be enhanced, but also the explosive power and endurance of the waist and hands can be enhanced. There are some more traditional training methods, such as chest touch jumps, where you first stand with your feet shoulder-width apart, swing your arms with your palms facing up, then jump up, keeping your feet together in the air, then landing, and then jumping repeatedly.

Of course, there are many other ways to train explosive power during sprinting. Here are some common methods.

Frog jump: Be sure to jump continuously without stopping in between. Try to jump as far as possible, but don't be too eager for success. Generally, jump about 30 to 50 meters to enhance thigh endurance and basic strength.

Jumping on steps or stairs: You can jump on one foot, two feet, or continuously. It is best to wear leg guards when jumping and be careful not to scratch your calves (exercises to enhance the explosive power of the thighs and the spring speed of the calves).

Standing on tiptoe: You can use this simple movement during your break time to enhance the flexibility and strength of your ankle joints. Weighted high leg raises and high leg raises: Find a barbell or other weight-bearing object (you can buy a pair of sandbag leg wraps, the weight is suitable for you), and raise your legs quickly to increase the comprehensive strength of your thighs.

Back-kick running: Find a wall or parallel bars, hold on with both hands, make your body at a 45-60 degree angle to the ground, quickly alternate between lifting your legs, make sure your supporting leg is straight, and lift your leg as high as possible.

Weighted running: Run with a sandbag tied around your legs. Variable speed running: run 600 meters or 800 meters at a time. Go full speed on the straights and jog or walk on the curves. Sit-ups: 50 in 1 set, do 3 sets.

Generally speaking, there are four types of explosive power required for sprinting. The first is the explosive ability to land, the second is the explosive ability to lift legs, the third is the explosive ability to swing legs, and the last is the explosive ability to swing arms. In other words, in addition to targeting the lower limbs, sprint explosive power training also needs to target the arms. When exercising, you should make a scientific plan and exercise in a planned manner under the guidance of a coach.