Running how to improve the explosive force explosive force training methods

May 2, 2023

Explosive dynamic training, including jumps and rapid changes in direction and speed, helps you develop the muscle flexibility needed to run and find maximum efficiency and power. As you train, it also stimulates the nervous system and speeds up running. Here are six explosive training movements that coaches recommend, it is best to train twice a week to achieve its effect.

Lateral jump

Squat slightly with both knees, jump horizontally with your left foot to the left, and hang your right foot lightly in the air, without touching the ground. The right foot jumps horizontally to the right, the left foot hangs lightly in the air, do not touch the ground. Jump back and forth to the left and right for 30 seconds. Advanced version: Hold weighted equipment with both hands or tap the ground with your palms while jumping.

180 degree jump

Squat slightly on both knees, turn your body to the side, jump forward and use the strength of your legs and core to rotate your body 180 degrees to the other side and back to the ground. Keep rotating forward to measure the jump for 30 seconds.

Single Leg Jump

This movement requires strong core and balance training. Stand straight on the ground with the right foot, bend the left foot in preparation, jump forward with the right foot, row with both hands to assist in moving forward, continue to jump forward for 10, then switch to the left foot. The faster you jump, the more explosive this action can train. Left and right back and forth, at least 20 jumps.

Jumping box

Stand on a box or a step. Jump up and forward, jumping as high as possible in the jump. Then return to the box, repeat the action, and jump for 30 seconds. Advanced version: slightly increase the height of the jump.

Explosive climbing style

This is an advanced version of the mountain climbing pose. Open your feet more than shoulder width apart, toes pointing outward, stomach tightened, and prepare in a deep squat position. Bend your left foot to touch your left elbow, keep your back horizontal, bend your right foot to touch your right elbow, and replace your left and right feet quickly in a running-like manner, the faster the more explosive you can train, do it for 30 seconds.

Maximum vertical jump

Bend your feet slightly and use your core to jump high with your maximum strength upwards. When you return to the ground, try to land on your toes and repeat the action, jump for at least 30 seconds.

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