How to develop explosive leg power

Leg explosive power is very important for runners. In addition, not only runners need to exercise leg explosive power, but football players also need leg explosive power. Leg explosiveness is often very important during a competition, and it may very well determine the outcome of a game. However, the explosive power of the legs is not something that athletes are born with. It also needs to be trained. But how should it be trained?

Single-leg step jump

This exercise method can effectively improve leg strength and ankle strength. First, use one leg to support yourself, then use the other leg to jump forward as far as possible. Stop when you jump about 20 meters, and then jump with the other leg. When doing this exercise, pay attention to the choice of venue. Try to practice on grass or a plastic track (this type of venue will protect your knees). While practicing, also pay attention to protecting your knee and ankle joints to prevent sprains.

Squat on the spot with straight legs and abdomen contraction

This exercise method can enhance the explosive power of the legs and the strength of the ankle joints while also exercising the coordination of the lower limbs. First, squat down in place, then jump up as high as you can, keeping your abs in and your legs together as you jump. Do 10 times in a set, take a good rest after each set and then practice repeatedly. When doing this exercise, pay attention to the speed of the jump and try to increase your height as much as possible when jumping.

Half squat side frog jump

This exercise method can achieve the same effect as the "full squat on the spot with straight legs and abdominal contraction". When doing this exercise, first hold both hands behind your back, maintain a half-squat position, and frog jump 5 meters to the side of the body, then jump back. Do 5 times as a set. After each set, take a full rest and then repeat the exercise. When performing this exercise, the side jump should be as large as possible, and the connecting movements should be fast and coordinated.

If athletes want to train their leg explosive power, they must persist for a long time. First, they must start by training their leg endurance, and then gradually increase their strength. To train the explosive power of the legs, as long as the athletes use the right training methods and can persist in training for a long time without giving up, they can definitely train the explosive power of the legs.