What are the methods for lower limb explosive power training?

Explosive power is a reflection of a person's physical fitness and also a reflection of a person's strength. Explosive power mainly refers to the distance we move or make an object move in an instant. This is particularly obvious when we exercise normally. Moreover, explosive power is not only related to our innate nature, but also inseparable from our acquired training. Let's take a look at the methods of lower limb explosive power training.

1. Single-leg hopping: There is a 10-15 cm step. Stay on one foot, keep your legs upright, try not to bend your knees, jump up, and jump down immediately after touching the edge of the step. Repeat this exercise, relying only on the strength of your ankle joint. Jump 20-50 times on one foot, depending on your own situation; then switch to the other foot and do the same. Completing both feet counts as one set, 5-8 sets, it’s up to you.

2. Jumping on one foot in a sand pit: The sand pit is soft and you can't use any force to gain leverage, so the explosive power of the ankle joint is the only source of force you can count on. You can jump on the spot, or you can use the above method and treat the edge of the sand pit as a step for practice.

3. High leg raise/half high leg raise:

High-frequency timing, 10 seconds per set, record the number of times, alternating between the two feet counts as once or twice, it doesn’t matter, as long as you know that you can do more next time, that is progress. The movements must be in place: raise your legs high with your thighs parallel to the ground, or raise your legs halfway with your thighs at 45 degrees to the ground.

Rest after 10 seconds, test your pulse for 10 seconds, multiply by 6, and when your pulse rate returns to less than 80 per minute, you can proceed to the next set.

4. Running stairs: Each step of the stairs is not high, which is suitable for high-frequency alternating exercises of both feet. Please note that it is not climbing stairs, but running. The number of steps should be 15-20. Do 5 times in a set. Run immediately after going up and down. 5 to 8 sets are enough.

The above methods are effective ways to train the explosive power of the lower limbs. If we want to improve our lower limb explosive power, we can do so through the above exercises. Moreover, exercises to improve explosive power are a type of exercise that we need to persist in for a long time. After long-term persistence, the explosive power of our lower limbs can be effectively improved.