How to train explosive power?

Explosive power training is probably a process that many athletes will go through, because explosive power is very important for athletes. There are many ways to train explosive power. As long as you can feel that you have trained your muscles or strength, you can improve your explosive power. However, explosive power training is different from general training. It requires targeted training, otherwise the ideal effect cannot be achieved. Here’s how to train:

Stairs

⒈ Find a chair and put one foot on it at 90 degrees.

⒉ Jump away with all your strength, change your feet in the air, and then put them on the chair.

⒊ Repeat 2, put the original jumping foot back on the chair and complete another jump.

Vertical Jump

⒈ Put your feet straight, shoulder-width apart, and "lock" your knees

⒉ Jump with your calves only, only bend your ankles, and try not to bend your knees

⒊ When you reach the ground, jump up quickly again to complete the jump.

This one is difficult; you can use your hands to help you jump.

High Leg Raise

While keeping your upper body straight, lift your legs and bring your knees as close to your abdomen as possible. Alternate between your legs.

High-leg running usually requires more than 3 sets per training session, with a distance of about 30 to 50 meters. The high-leg raising exercise in place generally needs to be done in more than 5 sets, with more than 50 times in each set.

Toe Jump

⒈ Lift your toes to the highest point.

⒉ Jump quickly on your toes. The jump should not exceed 1.5 or 2.5cm.

Other methods

Frog jump exercises are necessary and are helpful in improving jumping ability, because after all, it is a way to train strength. In addition to this, there are some other methods.

The first method is the most effective and the most difficult, and it allows you to increase your jumping ability in a short period of time. Specific steps: Dig a hole, about one meter deep. Tie a 5-jin sandbag on your legs and jump into the pit. Try to jump out of the pit while carrying the weight. After half a month, dig the pit 20 centimeters deeper and increase the weight by 2-3 kilograms, and continue practicing. Repeat this cycle until you can no longer bear the weight or jump out of the pit, and then stop practicing. Remove the weight and try again to see how high you can jump.

There is also a second method, which is easier to practice, but if you don’t stick to it for a long time, the effect won’t be very obvious. That is to jump vertically on the spot, provided that a rubber band is tied around the ankle. In short, weight-bearing exercises are generally more effective. If you have never done weight training before, you can try weight training, the effect is still good.