Recommended explosive training movements - long jump!

Recommended explosive training movements - long jump!

Jumping is one of the best trainings to develop explosive power! Among them, jumping training is mainly vertical and forward jump to develop explosive power in vertical and horizontal directions respectively!

The benefits of explosive training: improve the sensitivity of the nervous system, increase the recruitment of sports units, and better coordinate muscle work. When your nervous system becomes sharp, your strength, explosive power, and muscles will be improved!

Movement recommendation: Stand up long jump!

Long jump training is a good movement to develop horizontal explosive power and hip movement ability.

There are three important steps in jumping training: prepare for momentum, jump, and land!

Preparation preparation: Use the "athlete posture" with both feet and shoulder widths. Then swing your arms, bend your hips and knees at the same time, and fill up energy on your legs.

There are three important steps in jumping training: prepare for momentum, jump, and land!

Preparation preparation: Use the "athlete posture" with the same width of your feet and shoulders. Then swing your arms, bend your hips and knees at the same time, and fill up energy on your legs.

Jump: Follow the steps above, quickly swing your hands back, bend your hips and knees while squatting slightly (one 4th of a minute) and then quickly wave your arms! The three joints stretch at the same time (ankles and knees) and rise forward, burst up and jump out.

Note: Adding a vertical upward jump while jumping forward will help reduce the shear force of knees falling to the ground.

Floor: Toes land on the ground Transition, while your hips are bent backward and your knees are bent as squats as cushioning. Pay attention to keeping your knees and toes in the same direction, and control the momentum and do not go too far!

3 sets * 60-90 seconds of rest between sets

Common errors and precautions:

1. The hands are not swinging

Jumping requires the swing of your hands as a helping force

Try to put your hands on your head Then make a jumping move, and you will find that the jumping force will drop immediately

2. It 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!

3. The hips are backward, and the knees should not move forward (too forward)! Let gravity fall on the thighs and hips! (Hip hinges so that the knees will not have too much pressure)

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

The knees are inwardly tilted inwardly. The knees are inwardly tilted inwardly. The knees are called Knee Valgus Collapse), this can easily lead to ACL injuries. In order to maximize safety and performance, the knee trajectory is stable in the direction of the soles of the feet. After your hip joint is evenly distributed on the entire soles of the feet.

How to correct: Practice an appropriate landing posture. Open the groin, rotate the hip slightly outside, and imagine putting the foot screws into the ground.

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