5 Exercises To Boost Your Leg Power & Quickness!
Tuesday, September 7th, 2010 at
5:06 pm
From Bodybuilding.com
Sports that require you to be both strong and quick will require you to adjust your training for the greatest success. Here are the five best exercises to perform to boost your leg power. Try them now.
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Developing leg power and quickness is gained through consistent training. The exercises shown in the above link are great for developing power, while the plyometrics will help with the quickness. A few exercises I recommend to my clients are jumping lunges, frog jumps, leg n knee up with a jump off heavy bag or plyobox, and jumping rope.
To perform the jumping lunge, start in a lunge position with both legs bent at a 90 degree angle. Jump into the air and land back into a lunge position. You can also alternate legs, but I prefer to keep the legs in the same position and jump as quick as possible.
The frog jumps are performed by starting in a squatted posture with your arm clasped behind your head. You can either strive to jump high and forward, or jump as far forward as possible. Each version will develop your muscles differently. Incorporate both of them into your workout and you'll see what I mean.
Doing the leg n knee up with a jump off a platform develops balance, coordination, and power. To begin, step up onto a platform (heavy bag or plyobox) with one leg while raising the opposite knee up to your chest. Then explode into the air while making the other knee rise up to meet the knee already raised – both knees should be up to your chest.
Developing quickness and lightness with your legs is also achieved with a simple <a href="http://www.efitnesssource.com">jump rope</a>. Jumping rope will also build leg endurance. To get these effects from jumping rope, you will want to do it properly. Two variations that are effective are doing jumping split lunges (described about but with legs alternating) and raising your knees high to your chest with you foot directly underneath the knee. Don't raise you foot to your butt like most people do. That doesn't do a thing for the legs. Raise your knee to your chest.
Each of those exercises will help with the power, quickness, and explosiveness in your legs. Enjoy the pain and the gain!