Explosive power is determined by two organic components, namely speed and strength. So you can use the following exercise methods: 1, jump deep; 2. Vertical jump; 3. vertical jump with weight; 4. jump with weight; 5, squat with weight; 6. Swap jumps with weight-bearing lunges.
Second, practice flexibly.
Flexibility refers to the range of human joint activities and the stretching ability of muscle ligaments. It is of great significance in sprinting, especially in increasing the stride of athletes. So I usually use the following methods in training: 1, body flexion exercise; 2. Tie rod legs; 3. Longitudinal and transverse arm forks; 4. The ribbed wooden body bends and stretches back and forth quickly; 5. Kick (front, side and outside swing) and sit cross-legged. 6. Quick squat exercises.
Third, the training of action speed.
This link is the key to sprint training, and the methods I usually adopt are auxiliary practice, repetition, competition and games. Among them, the competition method is often used for speed training. Due to the short time of speed training, the frequent use of competition methods can make athletes feel high and show the maximum speed. Like the competition method, it can stimulate the athletes' high emotions, and at the same time, it can cause various movement changes during the competition, and it can also prevent the form of "speed obstacle" caused by often arranging exercises that show the maximum speed.
Monday and Thursday, 1, jump deep; 15 group * 10 times
Every Tuesday 10 group *30 weight-bearing lunges exchange jumps.
Wednesday 30m sprint -60m sprint -80m sprint, 10 group, the key is to improve the pace frequency, downhill running can significantly improve the performance.
Flexible exercise on Friday, kicking 10 group *30 times, vertical jump with weight 10 group * 15 times.
Saturdays 15 weight-bearing squats * 10 times; 30m dash-60m dash-100m dash 6 groups
Take an active rest on Sunday, such as playing ball games.
Every training preparation and relaxation activities are essential.
Only by persisting in exercise can you get good grades. Good luck!