How can we enhance explosive power?
Therefore, to prevent injury, we must be prepared for rapid muscle contraction. In other words, muscles should be in a state of contraction (tension) before making major movements. Centrifugal (reverse) shrinkage or isometric (static) shrinkage can produce this pre-shrinkage effect. The main action after anterior contraction is centripetal contraction.
When doing the following exercises, think of "the speed of action". After pre-contraction, the muscles should strive to complete the main action (centripetal contraction) as soon as possible. In other words, when doing centrifugal contraction or isometric (static) contraction, try to make the muscles in the maximum tension state, and then quickly turn into centripetal contraction. This is the key to explosive action, and sprint is an example of this kind of action.
In most jumping exercises, pre-contraction is actually a transitional action between foot landing and take-off-or an isometric contraction caused by a "supporting posture". In the actual weight-bearing exercise, how much weight to use and how many times to repeat it depends on everyone's development level. Generally speaking, about 50%-60% of the maximum weight I can bear. Do exercises of different joint movements.
However, it should also be remembered that being overweight will lead to a decrease in exercise speed, which you don't want. Therefore, athletes should strive to cultivate the feeling of lightness in practice. As for the number of repetitions, do not exceed 20 times. Too many repetitions will only cultivate stronger endurance, not stronger explosiveness.
The following will introduce two methods to improve the explosive power training of lower limbs:
Weight training: 1. Run in place-carry a barbell on your shoulder. The weight of barbell is 40%-50% of the maximum weight I can bear. When running, try to raise the thigh so that the thigh surface is perpendicular to the trunk, forming a 90-degree angle. The repetition frequency is 15-20 times.
2. Support the exchange of legs-hold dumbbells or shoulder barbells, and the weight of barbells should not be too heavy. Choose a step 30cm high, with one leg above and one leg below. When supporting the jump, try to keep the thigh straight, stay for a few seconds and then change the other leg. The repetition frequency is 10- 15.
3, straight leg jump-shoulder barbell, barbell weight is 40% of the maximum weight I can bear. Legs as straight as possible, ankles extended, jumping up and down as fast and as high as possible. The repetition frequency is 15-20 times.
4, half squat jump-shoulder barbell, the weight of barbell is 50% of the maximum weight I can bear. The knee joint bends nearly 90 degrees during the half squat jump, and the number of repetitions is 8- 10.
5, one-legged jump-holding a dumbbell to do a 25 -30-meter one-legged jump, when jumping, the thighs are closed as much as possible, and a "squat" action is made at the moment of landing.
Jump deep practice, what is jump deep? As the name implies, it refers to the process of jumping from one height to another (both legs can be used). For example, the practice of jumping off the box and jumping on it, or the practice of continuous hurdles.
In addition, athletes should pay attention to take off quickly after landing when doing the following exercises. Whether you land on your feet or one foot, you should be elastic and do a "scraping" action.
Unlike the exercises introduced earlier, you don't need to bear weight when doing deep jump exercises. But it is also important that the ground should be "soft" when practicing. The ground should play a "buffer" role, such as gymnastics mats. In short, try to avoid doing deep diving directly on the concrete floor.
1. Jump with both feet-choose a height of about 80cm, which can be a jumping box or a stool, and put a railing at a distance of 1 m from the jumping box. Practitioners stand on it and jump down. When their feet touch the ground, they try to jump over the railing as fast as possible. With the improvement of the exerciser's leg strength, the hurdle can be enlarged and the height can be increased, which varies from person to person. In addition, after jumping from a height, you can catch continuous frog jumps.
2. Jump on one leg-choose a height of about 80 cm, jump box or stool, and the practitioner can stand on it and jump down. As soon as his foot touches the ground, he can jump over the fence with one foot or jump with one foot.
After a period of weight-bearing and deep diving practice, students' leg strength and explosive power will be greatly improved. At this time, if they do special exercises, they will not get hurt, which will have a multiplier effect on improving their grades.