Strength Shoes are power-training tools designed to increase your lower-body explosiveness and allow you to jump higher. Athletes in sports such as basketball and volleyball commonly use the shoes to improve their performances. The shoes are meant to be worn while completing strength and plyometric training exercises.
Step 1
Warm up thoroughly. Before you put on your Strength Shoes, jog for 1/4 mile to increase your core temperature and blood flow. This will better prepare your muscles and structures for intense activity and will decrease the risk of injury.
Step 2
Put on your Strength Shoes and jump rope for two sets of three minutes. During the set, jump rope with both legs, focusing on immediately taking off each time you land. During the second set, jump rope for the first minute and a half with one leg, then switch and finish the second half of the set with the other leg.
Step 3
Complete two sets of stationary lunges. Take a large step forward with one leg, making sure both sets of toes are pointed directly forward. Keep your torso upright as you bend your back knee down toward the floor. Continue until it comes just short of touching the floor and extend it back up. Complete a set of 10 on that leg, then switch and do another set of 10 on your other leg until you complete a total of two sets on each leg.
Step 4
Complete four sets of bounds. Mark an area of 25 yards and bound from one end to the next. Explode off one leg as far forward as possible and land on the opposite leg, then immediately explode off the landing leg and continue until you travel the 25 yards. Rest 15 seconds and repeat. Complete a total of four sets.
Step 5
Complete three sets of 10 squats. Set your feet so they're slightly wider than your shoulders and your feet are pointed directly ahead or slightly out. Place your hands on the back of your head with your elbows flared out. Bend your knees and push your butt back to lower down into a squat. Continue down until your thighs are parallel with the floor, then return back up to starting position. Rest one minute between sets.
Step 6
Complete three sets of 10 jump squats. The technique of the jump squats mimics that of the regular squats. The difference is, on the way up out of the squat, explode up quickly and jump as high as you can. As you land, directly dip down back into a squat and repeat, completing repetition after repetition. Rest two minutes between sets.
Tips and Warnings
- Complete the advanced Strength Shoe workout twice a week, but be sure to allow your muscles at least 72 hours of rest in between training sessions.
- When completing the plyometric exercises, land with soft knees to prevent injury. Do not keep your knees locked as you land as that will cause unnecessary stresses on your ankle, knee and hip joints.
Things You'll Need
- Strength Shoes
- Plyo box
- Jump rope
- Cones
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