6 explosive exercises that will help to run fast
Sport And Fitness / / December 19, 2019
To run fast, one desire is not enough, you need a bit of work on the explosive power of the legs. For this perfect jumps, during which the need to dramatically change the direction and speed. It offers such options Runner's World magazine. And yes, do not forget to wear comfortable shoes and watch your step.
Coach Andrew Long-Middleton (Andrew Long-Middleton) from Minneapolis recommends these 6 exercises twice a week after the light dynamic warm-up, each time changing the order.
Exercise 1. Jumping on one leg
Stand on your right leg and jump, bringing the left knee up. Use your hands to move forward. Continue to jump on one leg for 20 seconds, trying to spend as little time on the ground. Then switch to the other leg.
Complicated variant: follow three short jump on the right foot, on the fourth try to pull your left knee as close to your chest. Landed softly and execute the following series of jumps on the right foot. Repeat on the left leg.
Exercise 2. lateral jumps
Gently sit down, and then quickly jump to the left on left foot (right foot to keep weight). Once the left foot touches the ground, immediately gently jump right on the right foot. Perform jumping from side to side for 20 seconds.
If this exercise seems too easy, add a complication or try to touch the floor with his hands.
Exercise 3. Jumping rotated by 180 degrees
Slightly squat, then jump up using the power muscle barkTo expand the body 180 degrees before landing. Then jump backwards, turning back by 180 degrees. Perform the exercise for 20 seconds.
Exercise 4. Jumping from box
Stand on a box or a small hill. Drop down and immediately jump up and slightly forward. Then go back to the hill. Perform the exercise for 20 seconds.
Too easy? Select a box higher.
Exercise 5. Climber
Starting position - standard strap: Body tense, stomach in, the palm rest on the floor. Alternately tighten the knees to the shoulders for 20 seconds.
Exercise 6. jumping
Stand up straight and jump as high as possible. As soon as his feet touch the floor, again jump as high as possible. Perform the exercise for 20 seconds. Try to land as gently as possible.