Plyometric exercises, such as box jumps and kangaroo hops, can improve speed and explosiveness, but can also be risky if not done correctly. Consult a professional trainer and have a spotter nearby. Single leg hops to the side can also increase leg speed.
Choosing exercises that use plyometrics for speed will improve “explosiveness,” or the muscle’s ability to move quickly and powerfully. Using plyometrics to increase speed is very effective, but it can also be very risky if not done correctly. The exercises are high intensity and require fast and hard movements. Before attempting plyometrics for speed, it’s a good idea to consult a professional trainer to help develop a safe and effective plan to increase speed safely. Most plyometric exercises for speed drills will involve jumping and lateral movements, so it’s also a good idea to have a spotter nearby.
The most common exercise that uses plyometrics for speed is the box jump. This involves standing in front of a stable box or platform that is a safe distance higher than the ground. He will stand with his feet hip-width apart, then jump towards the box. Hold the position momentarily, then jump back down. The exercise is quite simple, but without landing properly, you can damage your joints, especially your knees. Be sure to land softly and bend your knees to absorb the impact. A variation of this exercise can be done with more than one box. The second square must be higher than the first. After jumping up and into the first box, jump down from the other side and into the second box.
Kangaroo hops also help develop explosiveness and speed. Begin by standing up straight with your feet hip-width apart. Then bend your knees, making sure to keep your back straight. Jump forward with a high jumping motion. At the height of the jump, kick your feet up toward your buttocks in one swift motion. Then prepare to land and absorb the impact by bending your knees. Repeat this exercise several times for a high intensity workout.
A single leg hop to the side can quickly increase leg speed. This exercise requires balance and coordination, and people new to the exercise should have a spotter nearby. Begin by standing up straight with your feet hip-width apart. Jump forward and to the side and land on the leg in the direction you jumped; For example, if you jumped right, land on your right leg. Absorb the impact by slightly bending the knee. Hold for a moment, then jump forward and in the opposite direction, landing on the other leg. Repeat this exercise several times, then rest.
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