Being a plyometrics exercise, itâll get your blood pumping, too. From here do the exact same thing going back the other way. Home » Blog » 7 Single Leg Exercises for Explosive Speed. The explosive workout routine incorporates strength and speed to enhance the power output. CLEAN Use the momentum of your arms to propel you upward. | Think of the bar taking off your shirt. Each leg is working on its own to explode you forward quickly. | Keeping your core tight and back flat, sit your hips back and slightly bend your right knee to bend forward at the waist. Hold a med ball in front of your chest. | Rest between sets and keep your repetitions to no more than six. Learn the exercises Jimmy Butler performs during the off-season to build up his resistance to injury during the long NBA campaign. Can you attack this challenge? The only difference is that your elbows should be a little more vertical than they would be at the end of the Power Clean. Use single-leg exercises to improve acceleration, rate of force production and contribute to overall power ⦠Land on one leg, then jump forcefully forward. BOX JUMP POWER TRAINING Stand facing either a 24- or 36-inch box. Box. Topics: Itâs no secret that in order to get faster, you must get stronger, specifically in the legs. Next, land on the other leg and jump forcefully forward again, then land softly with both legs. | They are intense exercises, and they are taxing on your legs. This allows greater control when you overhead press the weight. For an added challenge, do a Depth Jump: start on one box and drop to the ground before exploding back up to the next box. Take a deep breath in and take the slack out of the bar. Early Sampling: Which is Better? Keeping your chest up, shuffle to your right for five yards, then explosively shuffle to your left as quickly as possible for five yards. They can be rough on your tendons and joints, so it's important to talk with a doctor before starting this type of exercise. Early Specialization vs. Get an affordable set of Kettlebells HERE. The reason single leg strength is so important for achieving explosive speed and acceleration is because sprinting is a single leg movement. Jump to a low surface to ensure the purity of the form. Each leg is working on its own to explode you forward quickly. Drive your right leg upwards in a running motion until it reaches about a 90-degree angle. The following explosive leg exercises target the stretch-shortening cycle to build power. 90 sec. Exercises such as the jump squat, bench throw, alternating lunge jump, single leg hop, power clean, bench pull, push jerk, clap push up are all ballistic exercises. Rest. Get an Ankle Band like the one Jimmy's using HERE. How to. NBA Slowly raise your hips and shoulders at the same rate until the bar is just above your knees in the power position. Just like Butler, you won't be of value to your team if you're sitting on the bench because you failed to properly prepare your body. Although he's not doing heavy lifting, Butler says that he's never experienced a type of training that's so difficult. Do them only once a week and in the off-season. The Snatch represents speed. With your left leg in line with your body, lower the kettlebell until it's just above the floor. 11) Glute Ham Raise 4. Bodyweight exercises are great for building strength as it is, but add a plyometric element â like a jump or an explosive movement â and youâve just taken your workout to a whole new level. Then you simply raise up. KETTLEBELL EXERCISES POWER | Do them only once a week and in the off-season. Butler is one of the world's premier basketball players, but you too can take advantage of his style of training. BULGARIAN SPLIT SQUAT Single leg work is often overlooked, but it plays an important role in adding structural balance and identifying asymmetries and weaknesses in an athleteâs movements. Most athletic movements are single-leg in nature. The start of the Snatch is exactly like the Clean, except your hands are wider on the bar. You can add some weights to your hands if you want, but otherwise, you can just hold that position for a few seconds. BASKETBALL TRAINING Increases lateral quickness, essential for when you need to play shutdown defense against agile opponents. Videos are 100% free. Keeping your core tight, slam the med ball on the ground outside your front foot. To do a single-leg calf raise, you simply stand on a ledge or low box on the balls of your feet. A great series of off-ice exercise focused on Leg Explosiveness and Strength. Land softly on the ground and immediately explode up into another jump. STACK Expert Joe Lopez offers five explosive leg exercises that will boost your performance. "Plyometric leg exercises are explosive movements that will increase your power and overall strength," says Katie Dunlop, a personal trainer, and creator of Orange County, CA ⦠I mentioned above that if you want to get a more explosive first step, you need to increase your horizontal force production. Repeat shuffling to your right and then to your left. Single leg jump will unilaterally develop the posterior chain, quads and hip flexors. 3. High Box Jump Equipment. MED BALL Sets. | | Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Small counter movement and explosively jump up and switch your legs to catch it with your.... The form and powerfully throw it against the wall will improve your strength in executing your skills! 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