BOX JUMP Incorporating explosive plyometric exercises for your legs—squats, lunges, and other moves—makes your workout *that* much harder. The bar should feel weightless for a split second while you drop underneath it and catch it in the front rack position. The Push Jerk is the second part of the traditional Olympic Clean and Jerk. The Basketball Blowout Issue 2016 features training tips and advice from Karl-Anthony Towns, Paul George, Ricky Rubio, J.R. Smith and many more. Keeping your chest up, shuffle to your right for five yards, then explosively shuffle to your left as quickly as possible for five yards. Early Sampling: Which is Better? Training single leg movements like the lunge and RDL can be a brutally humbling experience for any serious athlete or lifter. Your feet should be pretty narrow, inside your hips, but point your knees out. The following explosive leg exercises target the stretch-shortening cycle to build power. | | Do them only once a week and in the off-season. | Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. This is called the stretch-shortening cycle. Start in a standard lunge position. How to: Stand on one leg in front of a knee-high box. And few leg exercises will challenge you on one leg quite like the single-leg deadlift. Reps. 10-12. Most exercises include “jumping,” in which the muscles exert maximal effort and force in short bouts or intervals of time. Well, single leg broad jumps help you … Not just for jumping, 1A – Plyometric Single Leg Hip Lifts. This moves strengthens the glutes, which are the primary muscles used for explosive Jumps and Sprints. Exercise 7 of 7. Topics: How to: Balance on your right leg and hold a kettlebell in your left hand at your hip. The best way to achieve maximum speed and velocity is to increase single leg strength. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Remember to push your knees out. Single Leg Broad Jumps (With Progressions) Single leg broad jumps should be a STAPLE in your training if your goal is to get faster first step. Jump up onto the box and land softly with both feet. The reason single leg strength is so important for achieving explosive speed and acceleration is because sprinting is a single leg movement. SNATCH Stand over a bar with your shins resting against it. It obviously works your calf muscles really well. Take a deep breath in and take the slack out of the bar. Jimmy Butler is a two-time NBA All-Star. This variation makes single-leg squats much more accessible. In 2015, he was named Most Improved Player thanks to his stellar defense and for scoring over 400 more points than his previous best. LUNGE Single-leg exercises like Lunges and Romanian Deadlifts (RDLs) develop Butler's lower-body strength, but they also improve stability in his legs and hips. The less explosive exercises can be done with higher volume: 10-20 repetitions. Each leg is working on its own to explode you forward quickly. CLICK HERE to see the full lineup. From here do the exact same thing going back the other way. You should feel as if the bar is weightless very quickly. "Plyometric leg exercises are explosive movements that will increase your power and overall strength," says Katie Dunlop, a personal trainer, and creator of Orange County, CA … They are intense exercises, and they are taxing on your legs. Stronger muscles help him maintain balance and control of his body, and reinforce his knees and ankles by taking stress off his joints. During the second pull from the power position, keep the bar as close to your body as possible. While explosive power training has long been considered the exclusive jurisdiction of the bilateral (two-limbed) lifts, single-leg exercises play an important, sport-specific role in a well-rounded program. Plus, three of the four exercises in this bodyweight legs workout are single-leg moves. CHICAGO BULLS It's a great measure of single leg power, much better than the single leg vertical jump … Improves stability when landing from a jump to protect your knees from injury, while also making you more explosive on Jumps. | Use single-leg exercises to improve acceleration, rate of force production and contribute to overall power … | Lock out your hips on top to stick the landing. February 10, 2020 // by Kymes Lyons Physical Therapy // Leave a Comment. How to. JIMMY BUTLER Improves the footwork needed to cross opponents and drive to the hoop for a layup. Can you attack this challenge? He has bigger goals for the upcoming NBA season, which will only be achievable if he can stay healthy for all 82 games—and the post-season if everything goes to plan. Plyometrics exercises and Olympic lifts can be considered ballistic exercises for the simple fact that they make you accelerate a weight through the … Minimizing or eliminating any imbalances allows Butler to powerfully jump off either leg and move quickly in any direction on the court. Single-leg exercises also help make his two legs equally strong. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Learn the exercises Jimmy Butler performs during the off-season to build up his resistance to injury during the long NBA campaign. It is actually for this reason that it is also a fantastic developer of the double leg jump, as that jump relies even more heavily on quad power than the single leg jump! Drive your hips forward to stand up and return to the starting position. 90 sec. This exercise can be used as a training exercise or as a test. KETTLEBELL EXERCISES How to: Stand with your feet staggered, bend your front knee slightly so you're in a partial Lunge and hold a med ball in front of your chest. After the catch, extend your hips and stand upright before returning the bar to the ground. Each leg is working on its own to explode you forward quickly. Land softly and repeat. LEG EXERCISES. Hold a med ball in front of your chest. The counter movement is a dip from the knees followed by a quick extension and an Overhead Press. Top 6 Single Leg Exercises In this video, Coach MANdler shares his top 6 favorite leg exercises. Single leg squats, also known as pistols, are a very effective but difficult unilateral leg exercise to master. Early Specialization vs. Next, land on the other leg and jump forcefully forward again, then land softly with both legs. You can add some weights to your hands if you want, but otherwise, you can just hold that position for a few seconds. Land on one leg, then jump forcefully forward. From here you are going to explode laterally off the one leg and you will land on your SAME leg that you jumped off of. Therefore, you should perform single-leg exercises as much as possible. The goal is to move from the eccentric to concentric phase of a movement rapidly while using proper … AGILITY TRAINING ... Single-Leg Curl Equipment. Builds core strength and single-leg stability, traits that are helpful for quick cuts and jumping off one leg. EXERCISE High Box Jump Equipment. EXPLOSIVE TRAINING The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. He has bigger goals for the upcoming NBA season, which will only be achievable if he can stay healthy for all 82 games—and the post-season if everything goes to plan. Leg Day with Steve Weatherford: The Explosive Legs Workout The NFL's fittest man crafted this routine to power his legs on the field. Bring the plate overhead without arching your lower back. Single Leg Plyometric Exercise #1: Bulgarian Split Squat Drops You probably know this because of your overwhelming intelligence, but, the ability to absorb force is the foundation of explosiveness. This allows greater control when you overhead press the weight. It’s no secret that in order to get faster, you must get stronger, specifically in the legs. The key to the Snatch is being able to quickly pull yourself beneath the bar and catch the weight with your arms extended as if you were doing an overhead squat. Just like Butler, you won't be of value to your team if you're sitting on the bench because you failed to properly prepare your body. "If I was doing all of that in college and high school, who knows how much of a better player I would be now. Butler is one of the world's premier basketball players, but you too can take advantage of his style of training. ... Getting back to the explosive paused variation of the RFESS, we must focus on increasing … Slowly raise your hips and shoulders at the same rate until the bar is just above your knees in the power position. "He has to be able to effectively push off his left leg and right leg to be a very explosive player in the NBA," Gaines says. The Snatch represents speed. They are intense exercises, and they are taxing on your legs. Early Specialization vs. Improves single-leg stability and develops upper-body and core strength. The bar should be resting on your anterior deltoids, and your elbows should be up. 10) Single-Leg Calf Raise. How to: Place a resistance band around your ankles. 4 Common Mistakes Made When Coaching Young Athletes, Teach Correct Shooting Form With These Youth Basketball Drills, 4 Basketball Balance and Agility Drills to Become a Way Better Shooter, 12 Effective Arm Exercises Without Weights, Try This 10-Minute Basketball Conditioning Workout, Basketball Team Drills That Go the Extra Mile, Get Faster for Any Sport With This 12-Week Speed Workout. Use the momentum of your arms to propel you upward. This drops your hips lower to the ground and gives you a more vertical torso. Build Explosive Power With This Single-Leg Plyo Rear-Foot-Elevated Split Squat Jump. But better late than never.". CLEAN Box. That's OK. Just start with light weight, or even your body weight. Catch it off the bounce and powerfully throw it against the wall. This might not sound terribly exciting, but Butler earns big bucks for his incredible play on the court, not for cheering on his teammates from the bench. While the bar is weightless, bend your knees and pull yourself under it to catch it with your arms extended. The best way to achieve maximum speed and velocity is to increase single leg strength. | Although he's not doing heavy lifting, Butler says that he's never experienced a type of training that's so difficult. Bulgarian split squats are an effective way to develop power, coordination and resolve the above problems. Single-Leg Explosive Step-Up. | STACK Expert Joe Lopez offers five explosive leg exercises that will boost your performance. Here's Why, 15 Core Strengthening Exercises for Athletes, Why You Should Squat With a Safety Bar Even If You Aren't Injured, Why You Actually Should Arch Your Back While You Bench Press, Why Young Athletes Should Utilize the Lateral Plyometric Jump, Why Ample Rest Is Key to Building More Fast-Twitch Muscle Fiber, The 4 Things WWE and NXT Superstars Do Before Every Workout, Tweak Your Strength Training to Become a More Reactive, Explosive Athlete, 4 Advanced Jump Exercises Used By Explosive Athletes. Step back with your left leg and lower into a Lunge until your right thigh is parallel to the ground and your left knee is about an inch above the ground. | Single Leg Same Leg Hops: Start standing on one leg as in the first image. By improving this quality, you as an athlete can perform skills, exercises, and movements with the max amount of force in the shortest amount of time as … | Most athletic movements are single-leg in nature. For an added challenge, do a Depth Jump: start on one box and drop to the ground before exploding back up to the next box. Plyometric exercises are explosive movements that work your whole body. The Clean part of the Olympic lift Clean and Jerk is the most explosive movement you can do in the weight room. The following explosive leg exercises target the stretch-shortening cycle to build power. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Home » Blog » 7 Single Leg Exercises for Explosive Speed. Drive through your right heel to stand up, and lower the plate to the starting position. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. DEPTH JUMP POWER Videos are 100% free. Stand with your left leg on a box that is roughly knee-high. Here's Why, How Ricky Rubio Packed on 10 Pounds of Muscle and Took the Reins of the 'Baby Wolves', How to Perform Heavy Single-Leg RDLs for a Strong Lower Body, Why Weak Ankles Ruin Your Strength and Speed, 3 Bodyweight Exercises That Develop Explosive Power, This Battle Rope Workout From Rob Gronkowski and His Brothers Will Kick Your Butt, Basketball Training Tips From the Cleveland Cavaliers' Starting 5, See Joel Embiid's Plan to Become a 'Behemoth in the Post', How Paul George and Reggie Jackson Push Each Other to the Limit, LeBron James Airballed a Free Throw Somehow. Catch it off the bounce and repeat the sequence. Think about jumping as high as you can. Keeping your core tight and back flat, sit your hips back and slightly bend your right knee to bend forward at the waist. BASKETBALL ISSUE 2016. Think of a frog about to jump. Do them only once a week and in the off-season. Move forward through the ladder as quickly as possible, placing two feet in each box. Step off the box with one foot, then the other. Repeat shuffling to your right and then to your left. Perfect the movements first, before you begin to add resistance. Sets/Reps: 3x6 with 2 minutes between sets. Single-leg exercises like Lunges and Romanian Deadlifts (RDLs) develop Butler's lower-body strength, but they also improve stability in his legs and hips. 4. Land with soft knees by catching yourself before your back knee hits the ground. Stand facing either a 24- or 36-inch box. Use your arms to help propel yourself up. Land softly on the ground and immediately explode up into another jump. POWER TRAINING Dip your knees and explode up onto the box, landing with both feet together and your knees soft. Sets. | Improves core strength and rotational power and helps get the heart rate up before more intense exercises. Sets. How to: Stand with your feet hip-width apart holding a weight plate in front of your hips. Performing this workout once per week will improve your strength in executing your basketball skills, while making you more resistant to injury. Yes, that's a mouthful of an exercise … The reason single leg strength is so important for achieving explosive speed and acceleration is because sprinting is a single leg movement. Start with a small counter movement and explosively jump up and switch your legs in the air. Visualize squeezing your lats and pulling the bar into your body. Keeping your core tight, slam the med ball on the ground outside your front foot. I mentioned above that if you want to get a more explosive first step, you need to increase your horizontal force production. You overhead press the weight room in his life you upward bar outside of your feet should be almost extended. And land softly with both legs, especially your quads, hamstrings, and they are intense exercises and! Much as possible a slingshot effect and drive to the ground and explode! 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The single-leg deadlift the following explosive leg exercises will challenge you on one leg, then land softly both. Stability, traits that are helpful for quick cuts and jumping off one leg, then the other way when! How to: stand with your shins resting against it doing heavy,...

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