Jumping Excercises for Explosive Leg Power

To increase your jump height, you will need a more powerful pair of legs.  This article shows you the best way to train your muscles in the gym for optimum explosive power.

Focus on three key exercises:

  1. Squat
  2. Deadlift
  3. Standing Calf Raises

Step 1.  Low Reps with High Weight

You will start with one set of Heavy Squat exercise.  To do this, load the bar with a weight that you can only do 2-4 reps.  Do one set, then go to Step 2.  This exercise will build your strength.

Step 2.  Alternating with a “jump” version of the same exercise

Next, do a set of 10-12 jump squats.  The first time you try jump-squats, use an empty bar.  The next time, add 10 pounds to each side.  Keep incrementally increasing until you find you can’t do 10 jump-squats after your heavy set.  This exercise will help you gain explosive leg power.

Step 3.  Repeat Steps 1 and 2

Repeat Steps 1 and 2 for Deadlift and Standing Calf Raises.

Step 4.  Increase Jump Height with Plyometrics

Plyometrics is a fancy word for jump-training.

The single best plyometric exercise is this:

  1. From the floor, jump up onto a box.
  2. As soon as your feet touch the box, jump as high as you can off and forward.
  3. As soon as your feet touch the floor again, jump up again as high as you can.

Its simple, but it trains your nerves to fire in a coordinated way, with very little prep.  This type of training will get you a long way.

Step 5.  Stretch Your Legs Well

Stretching is essential after a workout.  It is just as important as the weight lifting itself.

Published in: on March 20, 2011 at 8:21 pm  Leave a Comment  

The URI to TrackBack this entry is: https://blackbeltreview.wordpress.com/2011/03/20/jumping-excercises-for-explosive-leg-power/trackback/

RSS feed for comments on this post.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: