Hello everyone, today we share 10 classic explosive training methods, hope you like them!
If we want to be a successful football player, we need explosive power. Football requires speed, strength, explosive power, technique and good physical conditions.
Figure 1-Traore breakthrough example
The first training is lunge jumping. We start from lunge squatting, jump up, change legs in the air, and swing arms to maintain balance. We do 12 exercises.
Figure 2-Lunge Squat
The second training is the standing long jump. With feet shoulder-width apart, the feet are pushed hard to take off. When you are about to land, you will retract your abdomen, jump forward, and then jump back. We do a total of 12 exercises.
Figure 3-Standing Long Jump
The third training is skating jump. The arms should swing rhythmically in the direction of the jump. Don’t jump back immediately when landing. After standing firm, jump in the opposite direction. This action can also effectively improve our balance ability. A group.
Figure 4-Skating Jump
The fourth exercise is knee-bend jumping. This action is very helpful for our explosive power. Many friends can't find the rhythm at the beginning, don't worry, jump a few slowly and go smoothly. We take off hard, while retracting our abdomen and bending our knees. , Do 12 consecutively.
Figure 5-Bent knee jump
Figure 6-Long jump and skating jump
After doing the first five moves, our training is half done, we rest for three minutes, and then start the next five training.
The sixth training is sprint lunge jumping. We still start with lunge squatting, and quickly change legs in the air to recover the starting position, and then start the next cycle. We do 6 on each side, a total of 12 in a group.
Figure 7-Sprint and Lance
The seventh training is the one-leg long jump. This movement is a bit difficult. We take off on one leg forward, and use the other leg to drive the supporting leg forward, doing 6 per leg.
Figure 8-Single leg long jump
The eighth training is horizontal lunge jumping. We start to stand back and forth with our feet, jump in the air and change steps, and then jump out horizontally. When landing, we must stand firmly before starting the next action. We do this exercise 6 on each side.
Figure 9-Horizontal lunge jump
The ninth exercise is one-leg bend-knee jumping. We take off with one foot, tuck in the abdomen, and use the other leg to drive the supporting leg upwards. Similarly, we do 6 per leg.
Figure 10-One leg bend knee jump
The tenth training is to kneel and take off vertically. There is a certain degree of difficulty. It is recommended that beginners do not try it. We start from kneeling, jump up vertically, land on both feet, and immediately take off again. We do six of this movement.
Figure 11-Knee Longitudinal Jump
We have a total of 10 exercises. We do 2 sets of the whole set of exercises, rest 2 minutes between each exercise, and 3 minutes in the middle of each set.
Figure 12-A total of 10 actions
That's it for today's content. For more exciting football teaching, please continue to pay attention to the road of football!