Exercising the explosive power of thighs can be practiced through leapfrog, squat and one-legged jump. Frog jump can exercise the jumping ability at the same time, while one-legged jump must raise the heel, so as to exercise the ankle strength at the same time. Jumping steps is similar to frog leaping, which can exercise the strength and jumping ability of thighs at the same time.
Skipping rope is the best way to exercise calf muscles and ankle strength. When skipping rope, keep your heels up and do double shake or even triple shake continuously, which is also the best way to practice the action frequency. There are many changes in skipping rope. Different muscles can be exercised in different ways, such as skipping rope with one leg, which is much better than jumping with one leg.
You can do it without a rope? Skipping rope? Exercise, as long as you imagine that the rope exists, just do it according to the frequency of skipping.
It is very effective to exercise ankle strength specially, because it helps you to form a good habit of lifting your heels on the court and is conducive to the starting speed. The practice method is to stand on the steps, with toes and heels hanging below the step surface. A similar method is to follow the ground with your feet and put your toes on a surface about 10 cm higher than your heels. A brick can help this exercise.
In addition to these methods, there is such a group of HIIT, which can exercise leg muscles and make your legs stronger!
Squat jump
Stand with your feet apart and parallel, slightly wider than your hips and your toes slightly outward. Keep the spine straight, the coccyx falls to the ground, the hips are backward, the neck is neutral, the jaw is parallel to the ground, and the body is in a squat posture (see Figure A). Get up in a standing position and jump hard (see Figure B). Landing gently, the body immediately returns to the squat position, and then repeats the action.
One-legged squat
Stand on one foot to keep balance (see Figure A). Squat down as much as possible, and extend the other leg forward to keep it at a controllable height (see Figure B). Keep the spine as straight as possible, and the knees supporting the legs are in the same direction as the toes. If your one-legged squat is correct, the leg that stretches forward will be slightly lower than the bent knee during the squat. Return to the upright position and repeat the action.
Bobby (stand-up)
Stand with your feet width apart from your hips or close together (see Figure A), squat down, and put your hands on the ground and at your sides (see Figure B). Jump back with your feet together, do push-ups and keep the flat support (see Figure C). Then the feet immediately jump back to the hands (see Figure D), return to the straight state, and return to the standing posture (see Figure E). Repeat the action. In order to make the intensity higher, you can add a push-up and vertical jump.
Touch side lunge
Stand with your feet together and your spine straight (see Figure A). Take a big step to the left with your left foot, lean down and do the maximum hip flexion. Bend your left knee, but keep your right leg straight and your hips back. Keep your spine extended, your neck bent (chin adducted), your eyes kept 2~3 feet (60~90 cm) on the ground in front, and your right fingertip touched your left foot (see Figure B). Push your left foot and calf to the ground, and your hips will return to an upright position.
Mountain climber
Starting from the flat support posture, put your hands slightly in front of your shoulders, open your fingers, and push your shoulder blades back and down. The hip joint is slightly flexed and the left knee is lifted to the chest (see Figure A). Jump up and change your feet (see Figure B), lift your right knee to your chest and straighten your left leg (see Figure C). Jump up continuously to change legs or feet and lift them to the opposite chest.
speed skating
Start standing with your feet together. Step back with your left leg and bend your knees. The forefoot of the left foot is slightly backward, and the center of gravity is on the left foot. Slide down with your left hand down to your right foot (see Figure A). Stretch your spine and bend your hips. Swap your legs behind you, straighten them and touch the ground every time (see Figure B and Figure C). The hind legs are driven by the hips, and the center of gravity is always low, fast, stable and powerful.
These leg strength exercises don't need professional equipment in the gym, just give you an open space. As long as you keep practicing, I believe you can get faster and faster on the court! Dear golfers, come and get it quickly!