How to train explosive power of feet?

To train the explosive power of your feet actually means to train the explosive power of your legs. Leg explosiveness is very important for any athlete because it requires the use of leg strength. If one has stronger leg strength, one will naturally achieve better results, which shows that this is not necessarily due to innate talent. If you can work harder than others, your leg explosiveness will probably be stronger.

The following are training methods and movements to improve the explosive power of leg muscles. The exercises used mainly use barbell squats or Smith rack squats because this movement is easier to carry out with heavy loads.

Action preparation: The practitioner stands with feet slightly wider than shoulders, chest out and waist and abdomen tightened, place the barbell on the trapezius muscles behind the neck, and then grab the symmetrical points of the barbell with both hands to keep the barbell balanced.

Action process: The practitioner slowly squats until the thigh and calf form a 90-degree angle, pauses slightly, and then uses the explosive power of the thigh to instantly return to the starting position, and repeats again, ensuring that 1 to 4 times are done under a heavy weight load.

Action requirements: To increase the explosive power of the leg muscles, you need to use a heavy load, which is more than 80% of your maximum weight. Secondly, the practitioners are required to do 4 to 6 sets of heavy barbell squats, 1 to 4 in each set. Finally, it is best to have a partner to assist you when doing heavy barbell squats, because heavy squats are still somewhat dangerous.

These are the main trainings for leg explosive power, which are more suitable for swimmers, high jumpers, long jumpers, sprinters, gymnasts and ball players. Keep in mind during training that if the amount of weight is heavy, the number of repetitions should be reduced accordingly. On the contrary, when the amount of weight is relatively small, the number of times should be increased.