What are the methods for leg explosiveness training?

Explosive power is a kind of athletic ability that we will show in our daily sports. The explosive power shown by each person is different due to different physical conditions. If our explosive power is not strong in normal times, we can improve it through daily training. However, when exercising, many friends focus on upper limb training and ignore lower limb training. So, what are the methods of leg explosive power training? Let’s take a look at it below.

1. Inertia running

Within a distance of 80 to 100 meters, accelerate to run 20 to 30 meters after the start, then stop actively exerting force on the muscles, and passively run 15 to 20 meters by "inertia", then accelerate to run 25 to 30 meters, and then run another 15 to 20 meters by "inertia". When running by "inertia", you are required to relax your muscles and experience the relaxed running movement.

2. Wave running

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.

3. Shuttle Run

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.

4. Relax and run with long strides

Run 60 to 15 sections of 100 meters, using stretching and coordinated movements and a suitable fast frequency to do relaxing long-stride running exercises. One exercise can be 8 to 15 sections. Between each long-stride running, you can use 60 to 90 seconds of walking or jogging as an interval.

5. Assistive exercises

Through exercises such as traction running, downwind running, and downhill running, athletes can slowly experience the feeling of muscle relaxation while running. The rational use of relaxation techniques in the 100-meter run is very helpful in extending the acceleration distance and improving physical energy utilization!

Through the above introduction, we now know what methods are there for leg explosive power training. This is also a method to improve through running in normal times. It is also a particularly effective method to improve the explosive power of your legs during normal running. In addition, you should also pay attention to leg muscle training, which can also improve explosive power.