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Start from one end, skip each obstacle, take off and touch the ground with both legs, and skip these 8 obstacles continuously.
One group 10 times, and each leg completes two groups.
Return to the initial (straight leg) position and keep your body upright.
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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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When doing this exercise, stand in a relaxed and upright position with your feet directly below your shoulders.
This squat jump helps to improve the runner’s ability to make rapid force when touching the ground and shorten the support time.
When the right foot contacts the ground, jump in place quickly.
If possible, place the right toe on an object or step 6-8 inches (15.24-20.32 cm) high.
Lateral one leg squat take-off Lateral single leg squat take-off can enhance the runner’s rapid response when contacting the ground, shorten the support time, and enhance the stability and strength of the legs.
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However, in some runners’ thinking patterns, they think that only those who “practice sprinting” need explosive force training.
Explosive force refers to the ability to produce the maximum speed in the shortest time or complete the action at the fastest speed.
Jump back to the middle position, then jump inward (jump right when the left leg is in front) 6 ~ 10 inches (15.24 ~ 25.40 cm), and then jump back to the middle position.
Take a 15 second break and do another 45 second diagonal run and jump.
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If you want to run faster, you need not only endurance and strength training, but also explosive force training is an important means to improve the pace.
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Double leg obstacle jump Running and jumping through obstacles can help runners with greater propulsion, enhance explosive power, and form faster stride frequency and longer stride during running.
First jog a few steps, and then do diagonal movement with your right foot to the right.
After skipping the last obstacle, jog back to the starting point, and then repeat the whole cycle three times.
Separate your feet back and forth, with a spacing approximately equal to the length of your tibia; Keep your feet left and right the same width as your hips.
Try to move in a rhythmic and coordinated way.
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I recommend some routine explosive power exercises.
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Look forward, not at your feet.
Explosive knee lift Explosive knee lift can enhance the runner’s reaction when contacting the ground, so as to shorten the support time and enhance the overall explosive force of the legs.
When performing lateral one leg squat take-off, stand with your left leg in front and your right leg in the back.
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.
Then suddenly – but still in an upright position – jump up vertically and lift your knees up to your chest.
This completes a group.
It is a human physical quality combining strength quality and speed quality.
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Please evaluate your own situation before practicing.) run and jump Explosive running and jumping helps runners improve their ability to shorten support time.
Most of the body weight is placed directly in the middle of the left foot.
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Start with a light jump in place.
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Slash run jump Diagonal running and jumping can shorten the standing time through explosive contact with the ground, and strengthen the strength and reaction force of the runner’s ankle joint at the same time.
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Then when the right foot touches the ground, jump again, and then make an explosive diagonal jump to the left, and so on.
Explosive force training can train the ability of muscle cycle lengthening and shortening, effectively use the elastic potential energy stored in the process of soft tissue lengthening, reduce the energy consumption of direct muscle contraction, and improve the running economy, so as to improve the pace and further improve the running performance.
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However, explosive force is also one of the important factors affecting the performance in long-distance running.
Perform diagonal running and jumping within the specified 45 seconds.
It can reflect the coordination of nerves and muscles and the ability of mutual cooperation between muscles.
Make sure the right foot stays in place.
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.
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It is similar to the conventional one leg squat, but when jumping up after squatting each time, the runner jumps higher than usual.
After the left knee joint reaches 90 degrees, jump 6 ~ 10 inches (15.24 ~ 25.40 cm) outward with the left foot.
Place 8 obstacles in a neat straight line, with a spacing of 45 inches (114.30 cm), and the height of each obstacle is 12 inches (30.48 cm).
The action shall be as explosive as possible to make the touchdown time of each touchdown as short as possible.
(explosiveness training requires a certain strength foundation.
One leg squat jump One leg squat jump transforms the traditional one leg squat into a dynamic movement.
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Take a break and repeat the above steps.
Keep your feet on the ground as short as possible during running and jumping.
The following will introduce the specific training methods of these exercises in detail to help enhance explosive power.
Touch the ground with both feet easily and elastically, and repeat step 2 14 times.
Run and jump with the plantar ball of the sole of the foot for 30 seconds with fairly fast leg movements.
Keep relaxed during practice.
After completing 15 repetitions, rest for a few seconds and repeat for another 15 repetitions.
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Perform 12 groups of exercises on each leg and rest for 1 minute between the two groups.
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.