How to increase leg explosiveness?

People who love sports imagine that they can run as freely as professional athletes and bring their physical fitness to a new level. However, physical talent is destined, and many people's athletic level can only hover at a certain level. If they want to improve their athletic talent, they need to practice properly. For example, how to increase leg explosiveness is a concern of people. Let's take a look at the detailed explanation below.

Depth jump exercise, what is depth jump? As the name suggests, it refers to the process of jumping down from a high place and then jumping up to another high place (either with both legs or with one leg). For example, jumping off a box and then jumping back up again, or jumping over hurdles continuously. In addition, athletes should pay attention to jumping quickly after landing when doing the following exercises. Whether you land with both feet or one foot, you should be flexible and make a "grabbing the ground" movement. Unlike the previous exercises, you don't need to use weights when doing depth jumps. But it is also important that the ground on which you practice is soft. The ground should be able to act as a "buffer", such as a gymnastics mat. In short, try to avoid doing depth jump exercises directly on the concrete floor.

1. Jump with both feet - choose a height of about 80 cm, a jump box or a stool will do, and place a hurdle 1 meter away from the jump box. The practitioner stands on it and jumps down. As soon as both feet touch the ground, jump over the hurdle as quickly as possible. As the practitioner's leg strength improves, the hurdles can be added and the height can be increased, depending on the individual. In addition, you can also do continuous frog jumps after jumping from a high place.

2. Single-leg hopping - choose a height of about 80 cm, a jump box or a stool will do. The practitioner stands on it and jumps down. As soon as both feet touch the ground, quickly jump over the hurdle with one foot or continue with a single-leg hop. After a period of weight-bearing and depth jump exercises, students' leg strength and explosive power will be greatly improved. When they then carry out special exercises, not only will they not get injured, but they will also achieve twice the result with half the effort in improving their performance.

Note:

1. When the human body jumps up and down from a height, the three major joints of hip, knee and ankle are fully stretched in the air. Once landing, the knee joint angle is immediately maintained at a half-squat position of about 140°. At the moment of knee bending to cushion the impact, the hip is quickly exerted to push and extend each joint in turn to make the human body jump vertically to the ground. At this time, the players are not allowed to lift their knees and retract their legs. In this way, the height of the players' rapid rebound after landing under the action of gravity acceleration must be completely obtained by the "net height" exerted by the gluteus maximus, quadriceps and calf triceps rather than the "false height" created by retracting the abdomen and lifting the legs.

2. The suitable height for deep jump is between 80 and 120 cm, but the increase in height should be synchronized with the gradual improvement of the physical fitness of the players. We should not only pursue difficulty but also ignore the correctness of the movement technique. This is the key to whether the use of depth jump training can be adapted to the quality and technical requirements of high jump.

To sum up, everyone has some answers to the question of how to increase leg explosive power. Increasing leg explosiveness requires coordination in many aspects. In addition to high physical training, you also need to have balanced eating habits and living habits, and coordinate all aspects to increase leg explosive power faster. I hope the information provided above is helpful to everyone. If you want to know more, you can consult sports experts.