What are the methods for training explosive power?

Explosive power refers to a person's ability to move objects, equipment, and himself around him to the farthest and most effective distance at the fastest speed in the shortest time. Since the force bursts out all of a sudden and is instantaneous, it is also called explosive force. Explosive power is the huge amount of energy that a person can burst out in an instant, and refers to the ability of a person's different muscle groups to work together. Explosive power is an essential quality for an athlete and one of the necessary physical potentials. So what are some methods for training explosive power?

A starting point is set on each straight track on both sides of the track and field. Athletes are required to accelerate for 30 meters, then do a relaxing inertia run for 20 to 30 meters, then jog to the corresponding position of the second straight track, and then sprint, inertia run or jog for the same distance. The jogging time is required to be between 30 and 40 seconds, usually in sets of 3 to 5 times. You may want to practice 2 to 3 sets in one class. This method can not only cultivate athletes' relaxation ability and sense of speed, but also has a very effective effect on improving speed endurance.

The athlete accelerates to run 60 to 80 meters, then runs 20 to 30 meters at inertia. The round trip is considered one time. 5 to 6 times is considered one set. There can be 2 to 4 sets in one class. The interval between each round trip run is about 30 seconds, and the rest between groups is 5 to 10 minutes. This kind of exercise can develop the athlete's sense of speed. After reaching a higher speed, enter a relaxed inertia run. Athletes are required to pay attention to technical coordination and relaxation.

Whether it is low explosive power, high or moderate explosive power, while understanding the methods of training explosive power, you must pay attention to the fact that explosive power has a training process from the initial stage to the advanced stage. It is impossible and unrealistic to have super explosive power at the beginning. For example, you can do no-load jumping training at the beginning, and then gradually move on to training with sandbags.