Separate your feet back and forth, with a spacing approximately equal to the length of your tibia: separate your feet left and right, the same width as your hips.
Take a 15 second break and do another 45 second diagonal run and jump.
Run and jump with the plantar ball of the foot for 30 seconds with fairly fast leg movements.
In other training stages, runners should reduce the frequency of explosive training – although runners may want to use these combination exercises as part of routine warm-up exercises.
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Each time you jump up, your left knee should rise 4-6 inches (10.16-15.24 cm), and your right leg and foot should remain stationary.
Bend the left leg and lower the body until the thigh and lower leg are at a 90 degree angle at the left knee joint.
Runner Touch the ground only once between each obstacle.
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Your left foot should touch the ground with the full sole of your foot and bounce up quickly, as if it touched a very hot stove.
06 one leg squat jump 1 It is similar to the conventional one leg squat, but when jumping up after squatting each time, the runner jumps higher than usual.
02 run and jump 1.
05 slash run and jump 1 Do a diagonal run and jump within the specified 45 seconds.
Perform 12 groups of exercises on each leg and rest for 1 minute between the two groups.
Look forward, not at your feet.
With the increase of explosive power, runners can increase the number of repetitions, change jumping to running and jumping, and use only one leg at a time.
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Use the left foot at a frequency of 2.5-3 times per second (touch the ground 25-30 times every 10 seconds) jump quickly for 40 seconds.
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Take a break and repeat the above steps.
The action shall be as explosive as possible to make the touchdown time of each touchdown as short as possible.
Avoid unnecessary jumping between obstacles.
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However, runners should not carry out these explosive training until a good running specific strength base is formed Practice.
Place the body’s center of gravity completely on the sole of the left foot.
Complete 8 100 meter sprints (4 in each direction) to complete this exercise.
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03 double leg obstacle jump 1.
3 One group 10 times, two groups per leg.
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Try to move in a rhythmic and coordinated way.
08 lateral one leg squat take-off 1 When taking a lateral one leg squat take-off, stand with your left leg in front and your right leg in the back.
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During the whole exercise, your hips should remain horizontal, almost motionless, and basically no vertical displacement.
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Jump back to the middle position, and then jump inward (jump right when the left leg is in front) 6-10 inches (15.24-25.40 cm) to the middle.
Then when the right foot touches the ground, jump again, and then make an explosive diagonal jump to the left, and so on.
04 one leg standing jump 1 Stand with your left leg in front and your right leg behind.
When runners do explosive training, Please make sure that these stride lift movements are on soft and spacious ground (such as soft grass, plastic track, or wooden floor of gym).
Through explosive training, runners can greatly improve their running speed and overall performance.
This is the time to complete a group.
After another rest, do a group of exercises on both legs.
When the left foot touches the ground, jump in place once, and then make an explosive diagonal jump to the right.
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Accelerate for 20 meters, and then run 80 meters at maximum speed.
Next, let’s introduce a set of conventional explosive power training.
Recover the starting position (straighten your legs) posture and keep your body upright.
First jog a few steps, and then do a diagonal movement with your right foot to the right.
01 warm up starts with a 12 minute brisk run, gently stretching the tight area.
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When the right foot touches the ground after jumping, make an explosive diagonal jump to the left and touch the ground with the left foot.
Complete two sets of short distance (about 60 meters) strides at the speed of 5000 meters.
Start from one end, jump over each obstacle, take off and touch the ground with both legs, and jump over these 8 obstacles continuously.
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Place the right toe on a 6-8 inch (15.24-20.32 cm) high object or step.
Pay special attention to avoid “big strides” Or extend the foot too far and touch the ground at a large angle.
When doing this exercise, stand in a relaxed and upright position with your feet directly below your shoulders..
Place 8 obstacles in a neat straight line with a spacing of 45 inches (114.30 cm), each obstacle is 12 inches high (30.48 cm).
When the right foot contacts the ground, jump in place quickly.
After the left knee joint reaches 90 degrees, jump 6 ~ 10 inches outward with the left foot (15.24-25.40 cm).
Keep your feet on the ground as short as possible during running and jumping.
Conventional explosive training can shorten the support time, increase the step frequency and increase the stride length.
07 hound running needs to be carried out on an obstacle free road of at least 100 meters.
Make sure the right foot stays in place.
Most of the body weight is directly placed in the middle of the left foot palm.
During the training phase dedicated to directly improving running speed, runners should complete routine explosive training about twice a week.
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After jumping over the last obstacle, jog back to the starting point, and then repeat the whole cycle for another 3 times.
If possible, Place the right toe on a 6-8 inch (15.24 ~ 20.32 cm) high object or platform.
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Keep relaxed during practice.
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End After forming the first group, rest for a while, and then repeat the single leg jump with your right leg for 40 seconds.
After the 100 meter sprint, walk for 20 ~ 30 seconds as a rest, and then run 100 meters quickly in the opposite direction.
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When returning to the ground after each vertical jump, the runner should touch the ground smoothly, and then quickly start the next squat take-off with good coordination.
Separate your feet back and forth, with a spacing approximately equal to the length of your shin and arm; The left and right sides are the same width as the hips.
When jumping to the side and in the middle, make sure that your toes point directly in front of each jump, and make sure that you squat and take off each time (jump inside, outside and in the middle) reduce the angle between the back of the thigh and the back of the lower leg to 90 degrees.09 explosive knee lift 1.