1, squat with weight. Leg strength, squat, get up, squat, get up, and continue to pay attention. You can exercise explosive power with your calves. 30 in each group, 4 groups a day. The weight of barbell should be selected according to its own tolerance range, not too light or too heavy, otherwise it will not achieve the effect of exercise, but will damage muscles.

Step 3 run the stairs. Running stairs can also exercise explosive power. Choose the stairs with more steps to run back and forth, step by step, with toes touching the ground, fast frequency, and fast swinging hands until the body is hot.

3. The rabbit jumped up. Squat down, hands behind your back, toes on the ground, heels up. Set a goal, first set 50 meters, and ensure the quality, otherwise it will be ineffective to jump, and it must be continuous and fast. Step by step, stick to it every day, and you can exercise explosive power.

4, the rebound is high. Under the backboard, jump in place to touch the height, jump in place 10 times, complete continuously without any pause or gap, and then touch the height in the sprint 10 times. Remember to touch the rebound in place as the goal, and sprint and jump the hoop as the goal.

Extended data

Matters needing attention in exercising explosive power:

(1) load. Facts show that only by carrying out strength training under certain weight conditions can we increase our strength. Different loads used in strength training have different effects. Therefore, the load should be arranged reasonably according to different people in training.

(2) Excessive recycling. A lot of energy and substances are consumed during exercise. When exercise stops, catabolism is in a secondary position, and the synthesis of energy and substances begins to recover and exceed the original content of energy and substances in the body.

(3) Training interval. Practice has proved that strength training is the best, because after stopping training, strength grows quickly and fades quickly.

(4) Age and gender. The strength training of the same person has different reactions at different ages, and the strength values of men and women are also very different.

Baidu Encyclopedia: Explosive Power