How to quickly improve leg explosiveness?

It is relatively difficult to quickly improve leg explosive power, because leg explosive power can only be achieved through real practice. If you want to quickly improve the explosive power of your legs in a short period of time, you need very good training skills and extraordinary personal qualifications. It is better to proceed step by step. If you are impatient, you won’t be able to eat hot tofu, nor will you lay a solid foundation. Next, let’s take a look at how to quickly improve leg explosiveness.

Weight-bearing exercises:

1. Running in place - carrying a barbell on your shoulders

The weight of the barbell should be 40% to 50% of the maximum weight you can bear. When running, lift your thighs as high as possible so that the thighs are perpendicular to the torso, forming a 90-degree angle. The number of repetitions is 15 to 20 times.

2. Supported alternating leg jumps - holding dumbbells or shouldering a barbell

Don't use a barbell that is too heavy. Choose a 30-cm-high step, put one leg on top and the other leg on the bottom. When you support yourself and jump, stretch the upper leg up to the maximum extent possible, stay for a few seconds, and then switch to the other leg. Repeat 10 to 15 times.

3. Straight-leg jump - with barbell on shoulders

The weight of the barbell is 40% of the maximum weight you can bear. Stretch your legs as straight as possible, extend your ankles, and jump straight up and down as fast and high as you can. The number of repetitions is 15 to 20 times.

4. Half squat jump - shoulder barbell

The weight of the barbell is 50% of the maximum weight you can bear. When doing half squat jumps, bend your knees close to 90 degrees and repeat 8 to 10 times.

5. Single-leg hop - holding dumbbells and doing single-leg hops of 25 to 30 meters

When jumping, fold your thighs and calves as much as possible, and perform a "grabbing the ground" motion the moment you land.

6. Depth jump exercise

What is depth jump? As the name suggests, it refers to the process of jumping down from a high place and then jumping up to another high place (either with both legs or with one leg). For example, jumping off a box and then back on, or jumping over hurdles in succession.

In addition, when performing the following exercises, pay attention to jumping quickly after landing. Regardless of whether you land on both feet or on one foot, you must be flexible and perform a "digging the ground" action.

It should be noted that when training leg explosive power, especially doing depth jump exercises, do not carry weight. Please note that the ground is relatively soft or you should be on a rubber track. It is best not to train on a concrete ground. Long-term training on a concrete ground can easily lead to knee injuries or severe knee wear. Placing a yoga mat on the concrete floor can alleviate the problem of the concrete floor being too hard.