Lower limb enhancement training: Improve your lower limb explosive power

Carrying enhanced training to make your lower limb explosive power go up to the top

What is enhanced training!

Plyometric Training (PT) is also called stretching and contracting cycle training!

It is a neuromuscular training that uses pre-stretching and then contracting to fully store and release muscle elastic performance to produce fast and powerful contraction movements. Enhanced training can improve the exercise effect and stabilize movements, and is also a training method to develop explosive power.

This principle of causing muscle tension to shorten the circulation is actually the "muscle shuttle" of the proprioceptor Spindle) is at work. When the muscle is stretched hard and quickly, the "muscle shuttle" will cause reflex contraction to protect the muscle.

In any movement, the main muscle group is used for centrifugal contraction, and then the instantaneous centripetal contraction movement is an enhanced training. For example, when we are about to take off, the body will squat down first. This is when the main muscle (the major muscle group of hips, knees, and ankles) produces elastic properties. With the subsequent jump, this energy will be converted into kinetic energy (the principle of energy balance); the muscles will continue to repeat the process of stretching-shortening,

For example: when pitching, the body will stretch first, and when pushing the shot put pectoralis major muscle will be stretched first, and when running The limbs also act continuously. The main active muscle groups can immediately produce fast and powerful movements through pre-stretching contraction, including stretching before contraction, or using reverse movements to stimulate tension and shorten the cycle.

Generally, there are fewer types of enhanced training for the upper body, such as medicine ball throwing. The enhanced training for the lower body is mainly jumping and can be matched with weight training, which is quite effective for quickly improving explosive power;

The following introduces several more common lower limb enhancement training movements:

1. Jump in place

2. Long jump

3. Jump box

4. Jump deep jump

The following are several common lower limb enhancement training movements:

1. Jump in place

2. Long jump

3. Jump box

4. Jump deep jump

The following are several common lower limb enhancement training movements:

1. Jump in place

2. Long jump

3. Jump box

4. Jump deep jump

5. Left and left jump

6. Single-leg jump

Enhanced training has significant effects on enhancing the explosive power, agility, speed and other sports performance of lower limbs. However, when performing enhancing training, the lower limb joints must bear a large ground reaction force. Therefore, for those with poor muscle strength or physical fitness and no experience in enhancing training, the principle of gradual progress should be adopted, and the guidance and planning of professional sports coaches should be adopted

In the training process, in addition to adjusting the training frequency and intensity, we also pay great attention to the accuracy of each training movement and the stable control of body posture, and the training volume is arranged step by step, and the movement is also based on the simple and low-intensity jump times and jump height. , gradually increase the amount and difficulty of training, and never cause sports damage with reckless training

The following are four precautions for enhanced training!

1. When doing enhanced training, it is recommended that we should be soft and quiet when landing, which shows that we actively use our muscles to absorb pressure, rather than ligaments and passive joint structures to bear the pressure!

2. The hips are backward, and the knees should not move forward (too forward)! Let gravity fall on the thighs and hips!

3. Do not buckle the knees inward, and the knees should always be consistent with the toes!

4. When landing, it is recommended to land the forefoot first. This position is conducive to cushioning pressure, absorbing pressure and releasing it!