How to practice explosive power?

Every athlete needs to train a lot of things, among which strength training and explosive power training must be included. It can be said that strength training is the prerequisite for explosive power. If there is no strength, the force that the athlete's muscles can bear will be relatively weak, and they will not be able to bear strong explosive power. Therefore, before practicing explosive power, you should first pay attention to training muscle strength and physical fitness. Next, let’s take a look at some explosive power exercises!

Weight-bearing exercises: 1. Running in place - carry a barbell on your shoulders. The weight of the barbell should be 40% - 50% of the maximum weight you can bear. When running, try to lift your thighs as high as possible so that the thighs are perpendicular to the torso, forming a 90-degree angle. Repeat 15-20 times.

2. Support and alternate leg jumps - hold dumbbells or shoulder a barbell. The barbell should not be too heavy. Choose a 30-cm-high step, put one leg on top and the other leg on the bottom. When supporting and jumping, stretch the upper leg as far as possible, stay for a few seconds and then switch to the other leg. Repeat 10 to 15 times.

3. Straight-leg jump - carry a barbell on your shoulders, the weight of the barbell should be 40% of the maximum weight you can bear. With your legs as straight as possible and your ankles extended, jump straight up and down as fast and high as possible. Repeat 15-20 times.

4. Half squat jump - carry a barbell on your shoulders, the weight of the barbell should be 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 hopping - hold dumbbells and do single-leg hopping of 25 meters to 30 meters. When jumping, fold your thighs and calves as much as possible, and do a "digging the ground" action when landing.

The above is the training of explosive power. Through the above training methods, the muscle strength can be more developed. It would be better if you could coordinate your diet during training. It is best to eat beef, which can make you stronger. Don't eat pork as it will make you gain fat and weaken the effect of your training. Another thing to note is to consume protein powder in moderation, not in excess.