How to train leg explosiveness?

When training their leg explosiveness, many athletes easily overlook the fact that the upper body muscles also need to be trained at the same time. Only when the muscle strength of the whole body is equal can the muscle groups play a better role. Even if you know that you need to exercise all the muscles in your body, you may not necessarily have good leg explosive power. This is because many people don’t know how to train. Now, let’s take a look at the training of leg explosive power!

100 sprint

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!

The above are some training techniques and methods for leg explosive power. In addition, regularly standing on tiptoes can also help train leg muscles. There are many ways to increase leg muscle exercise, and you can do it at any time as long as you are willing. If you can't persist, no matter how many skills and methods you have, they will all be just empty talk.