Almost all team sports are explosive in nature, meaning they require short bursts of extremely high intensity or high-speed movements. In addition to sprinting and cutting, you must be able to jump higher than your opponent in order to be competitive. Jumping ability is closely related to both muscular strength and power, therefore a combination of exercises working both your maximum ability to produce force (strength) and your ability to move a given force as quickly as possible (power) will improve your jumping ability. Jumping exercises, called plyometrics, are used in all types of sports training. Individuals with current or past injuries should consult a physician or trainer before attempting any exercise.
Strength
Box Squat: This squat exercise strengthens all of the muscles of the lower body and torso, improving your ability to produce force and subsequently power (Power = Force x Velocity). You will need a box that puts your knees in a 90-degree angle when seated. This exercise can be done with any external resistance (barbell, dumbbells or medicine ball).
Stand with your feet slightly wider than shoulder-width apart, toes pointed ahead or slightly out, box approximately 6 inches from your heels. Sit back and down as if into a chair, keeping your core engaged and your back strong. As soon as your backside touches the box, explode upwards pressing through your heels and coming up onto your toes at the top. Focus on control on the way down and speed as you drive upwards. Repeat six to eight repetitions.
Plyometric Exercises
Rocket Jump: Jumping exercises with a low load will stimulate your fast-twitch muscle fibers into action. Practice this exercise using only your body weight and progress gradually to added resistance.
Stand with your feet should-width apart. If using weight, hold the medicine ball or plate with both hands at the center of your chest. Squat down until the top of your thighs are parallel to the floor then immediately explode like a rocket, driving your hands above your head and extending your entire body. Land softly, reset your feet and repeat five to six repetitions. Each repetition should be a maximum effort.
Explosive Step-up: You will need a stable 16- to 18-inch box. This is an advanced exercise and should be done without external resistance. Stand approximately 1 foot behind the box to the left of center. With your right foot, simultaneously step-up and jump as high as possible, driving your left knee up as in a running stride. Land with your right foot on the box, step off and repeat five to six repetitions on each leg. Progress to an alternating explosive step-up for added difficulty.
Training For Power
When training for power, your volume (number of repetitions) is low and your intensity is high. Each repetition of each exercise is a maximum effort. You will recover fully--three to five minutes--between sets in order to achieve that effort.
Member Comments