What are the methods of training explosive power in basketball?

Basketball is one of the most popular and beloved sports in the world. In our country, basketball also has a large number of fans. Whether you are a basketball player or an amateur who loves basketball, you need to have strong explosive power to cope with the needs of basketball training and competition. Therefore, explosive strength training is necessary so that you can better master basketball skills and techniques. So what are the methods for training explosive power in basketball? There are many methods.

Strength training should focus on the legs, supplemented by the waist, abdomen and shoulders. Develop your lower back, back and shoulders with sit-ups, prone back flexions, opposite-side raises, seated behind-the-neck presses and weighted lateral raises to maximize the explosive power of your legs. Strength training for the lower limbs should focus on the calf triceps and quadriceps. Therefore, you must spend more time on half squats, heel raises, full squats, weighted deadlifts, delayed squats and seated squats, and be familiar with how to use these movements, so that you can achieve twice the result with half the effort.

When doing half squats, heel raises, full squats and weighted deadlifts, you must follow the XY-0 time allocation principle, that is, the yielding contraction (such as the squatting process, the time is represented by X) and the maintaining contraction (the process before standing up after squatting, the time is represented by Y) should be artificially lengthened, and the overcoming contraction (such as the standing up process, the time is represented by 0) should be as fast as possible. The shorter the time, the better the effect. X+Y should be between 2 seconds and 6 seconds, and most exercises should keep X+Y between 3 and 4 seconds.

While understanding the methods of basketball explosive power training, we also need to know that when conducting basketball explosive power training, we must follow the principle of using the least manpower and material resources to achieve the best training results, while trying to save training time. Explosive power training must conform to the sport characteristics of basketball, otherwise all training will be without specific purpose.