Ranking of explosive training movements

Ranking of explosive training movements:

If you want to shape a Brutalist athlete, you can't forget the explosive training. Explosion is crucial to the body! Here is the ranking of explosive training we collected~

Fifth place: Overhanging pulling

If I have extra time when training athletes, especially if I start training from basics, I will teach them if they do Olympic weightlifting. But if athletes only come after the season and they are not familiar with weightlifting, I will train in other ways. From hanging pulling lifting, it is a great move for the expression of vertical explosive power, and I find that they can effectively transfer to the performance of vertical jumps.

I also tend to let my athletes start pulling from the athlete's posture, rather than from the floor. I'm sure there are thousands of weightlifting coaches who will feel But on the court, most athletes never have extreme or complete hip flexion, so pulling from the athlete's posture can achieve more of the transfer effect we are trying to achieve.

Last but not least, I need to focus on the pulling part, so I don't have to worry too much about the part of the bar. For football players, I am happy with any chance of reducing the pressure on their upper limbs. For basketball or baseball players, all I can do is control the risk of injury in the gym. The "pull" part allows us to maximize the generation of explosive power and reduce the possibility of injury to the upper limbs.

Fourth place: left and right single leg jump

Left and single leg jump is very good for the generation and absorption of explosive power on three planes. Once you can dominate and control the movements of the sagittal plane, you can start to perform different planes. I like to use Jump left and right, and focus on slowing down first. Jumping back and forth is usually very challenging for athletes.

When you ask them to slow down and truly control their movements and joint positions, this seemingly simple movement becomes quite challenging. So, we teach athletes how to efficiently land and control their soles, knees and hips.

But most importantly, before we start to focus on force, we teach players the ideal biomechanics through absorption. Once they can master the ground and absorb strength, we can jump back and forth even more responsively and faster.

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Third place: kneeling and throwing the ball sideways

Construct the core reactive stability; the initial movement of developing explosive power of the upper limbs can be successfully performed, unlike enhanced push-ups, there is People can't do it. Half-kneeling posture and high-kneeling posture will reduce the factors of unstable or asymmetry.

Second place: lying on your back and throwing the ball forward

Now, we have talked about the explosive power of the upper limbs, the explosive power of the lateral/one-foot, and the vertical explosive power. Is there anything missing? The biggest factor in sports performance can be said to be "horizontal explosive power". Just like other actions, before focusing on generating explosive power, I like to emphasize first on building deceleration and stability. But in this case, lying on your back and throwing the ball forward Not only is it easy to teach, but it does not require too many concerns. It is very simple, maintain a good crest, sit back, and then try to throw the ball into outer space.

First place: box jump

It is not only very suitable for training vertical explosive power, but also reduce the centrifugal load and impact on athletes. Think about it, if you have a very explosive athlete, every time you jump with all your strength, he must absorb a lot of power when he lands. You can focus on developing jumps, landing, stability, etc., and when operating, you can have two feet/one foot, horizontal, etc.

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