Explosive power is a reflection of a person's physical fitness as well as their strength. It mainly refers to the distance we or an object can move in an instant, which is particularly noticeable during sports activities. Explosive power is not only related to innate factors but also inseparable from our subsequent training. Below, let's explore some methods for training lower limb explosive power.
1. Single-leg Jumps: Use a 10-15 cm step. Keep one leg straight, with the knee as unbent as possible, and jump onto the step. Immediately jump back down upon touching the edge of the step. Repeat this movement, relying solely on the strength of the ankle. Perform 20-50 jumps per leg, depending on your condition. Switch to the other leg and repeat. Completing both legs counts as one set. Do 5-8 sets, as you see fit.
2. Sandpit Single-leg Jumps: Since the sandpit is soft and doesn't provide much leverage, the explosive power of your ankle is your only source of force. You can jump in place or use the method above, treating the edge of the sandpit as a step.
3. High Knees/Semi-high Knees:
- Time yourself for 10 seconds per set and record the number of repetitions. It doesn't matter if alternating legs counts as one or two reps, as long as you know you've done more next time, that's progress. Ensure the movements are precise: high knees should have the thigh parallel to the ground, and semi-high knees should have the thigh at a 45-degree angle to the ground.
- After 10 seconds, rest and check your pulse for 10 seconds. Multiply by 6; if it's below 80 beats per minute, you can proceed to the next set.
4. Stair Running: Each step of the stairs is not very high, making it suitable for high-frequency leg switching. Note that it's not about climbing the stairs but running. Aim for 15-20 steps per run. One set consists of 5 runs up and down immediately. 5-8 sets should suffice.
The above methods are effective for training lower limb explosive power. If we want to improve our lower limb explosive power, we can engage in the aforementioned exercises. Moreover, exercises to enhance explosive power require long-term commitment. With consistent practice over time, our lower limb explosive power can be significantly improved.
