All sports are inseparable from explosive power, whether it is football, basketball, sprint and other sports, explosive power will always occupy the main position.
There are several ways to train explosive power:
1, a small step forward
Training method: the forefoot touches the ground, and each step falls in a small square, which requires lightness, strong rhythm and elastic ankles.
Benefits: cultivate the rhythm of children and enhance the strength of ankle muscles.
2. Step by step, step by step, step by step
Training method: five small jumps in parallel, and then run in small steps.
Benefits: It can improve the control ability of small muscles of knee joint and ankle.
3, jump box or steps
Training method: find a box or step strong enough to reach the limit of knee jump to ensure safety. Pull a rope in front of the box, jump on the box quickly after crossing the rope point, bend your hips and knees, and then walk down the box to complete the second rope crossing action. Try to increase the height of the box or rope in each group while ensuring safety.
Main points: You can jump on the box or steps, and put a rope at the place 1 m away from the box, jump over the rope at the fastest speed, jump on the box or steps immediately after landing, and jump up and down continuously.
4. Long jump
Long jump training is a good action to develop horizontal explosive force and hip movement ability.
Training method: Jumping training has three important steps: preparation, jumping and landing!
Preparation: adopt the athlete's posture, with feet shoulder-width apart. Then swing your arms and bend your hips and knees at the same time to make your legs full of energy.
Jump: when you are ready, start jumping and wave your arms at the same time! Stretch your hips and knees, explode forward and jump out. (Note: Adding a vertical jump while jumping forward will help reduce the shearing force of knee landing. )
Landing: heel landing transition, at the same time, hip bends backwards, hip knees squat as a buffer, pay attention to keep knees and toes in the same direction, and control the momentum not to go too far!
5, prone
Training method: lean on the flat or prone frame, with your arms shoulder width apart, then bend your arms to the minimum, and then straighten your arms to support your body. When you reach out, your elbow is clamped and your body is always straight.
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