Leg explosive training plan weekly

If you do explosive training, it is beneficial to people. There are training methods for how to do explosive training. Some people will also formulate some explosive training plans. What is the explosive training plan for the leg? Some people still understand. So, what is the weekly schedule of the leg explosive training plan? Let’s take a look together!

Monday: Squat and jump

Exercises to strengthen the muscle strength of the legs and ankle joint strength. Stand your feet on the left and right, your toes parallel, bend your knees and squat down or half-squat, and your arms naturally swing back. Then your legs quickly pedal. Extend to fully straighten the hip, knee and ankle joints, and at the same time, swing the arms forward quickly and forcefully. Finally, use your toes to kick off the ground and jump upwards. When landing, use your forefoot to hit the ground and buckle the knees, and then jump up again. Practice 15 to 20 times each time, repeat 3 to 4 sets.

　　Wednesday: One-foot jumping

　　Practice to strengthen the strength of the calf, soles and ankle joints. The upper body is upright, the knees are straight, and the two feet are jumping up alternately. When jumping, you mainly use the strength of the ankle joints to quickly kick the ground with the forefoot. When you leave the ground, the foot is straight and the toes are downwards. When jumping in place, you can The time for a fixed jump (30 seconds to 1 minute) or the number of jumps (30 to 60 times). When jumping during the journey, the distance of jumping can be specified (20 to 30 meters). The above exercises are repeated for 2 to 3 groups.

　　Thursday: Frog Jump

　　Practice of developing thigh muscles and hip joint strength. Spread the legs into a half-squat position, lean the upper body slightly forward, and the arms form a preparatory position behind the body. Push and stretch the legs vigorously, fully straighten the three joints of the hip, knee and ankle. At the same time, the arms swing forward quickly, jump forward and jump forward, then use the soles of the feet to the ground and bend the knees to cushion, and the arms are swayed in a preparatory position. .Do 5 to 7 times in a row, repeating 3 to 4 sets.

　　Saturday: Jumping steps

　　Practice to enhance leg strength and ankle joint strength. Put your hands behind your back, open your legs parallel, bend your knees and squat half-squat, and use the forefoot strength to perform continuous jumping steps. You can jump 20 to 30 steps at a time, repeating 3 to 4 sets.

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