Hold a med ball in front of your chest. During the second pull from the power position, keep the bar as close to your body as possible. Start from the rack position. Top 6 Single Leg Exercises In this video, Coach MANdler shares his top 6 favorite leg exercises. The following explosive leg exercises target the stretch-shortening cycle to build power. But chances are if you suck at unilateral work, your ego isn’t the only thing likely to endure some serious hurting. Catch it off the bounce and repeat the sequence. At this point, violently extend your hips, knees, and ankles, while shrugging your shoulders upward. That's why his training focus during the off-season was to prevent future injuries. Improves single-leg stability and develops upper-body and core strength. Stand facing either a 24- or 36-inch box. How to: Stand facing an agility latter with a resistance band around your waist. The start of the Snatch is exactly like the Clean, except your hands are wider on the bar. The Push Jerk is the second part of the traditional Olympic Clean and Jerk. Drive through your right heel to stand up, and lower the plate to the starting position. Drive your hips forward to stand up and return to the starting position. The counter movement is a dip from the knees followed by a quick extension and an Overhead Press. Travelle Gaines, founder of Athletic Gaines in Las Vegas and Butler's trainer, combines these two goals into workouts that require his client to perform exercises simulating how he moves on the court, with an emphasis on single-leg training. This moves strengthens the glutes, which are the primary muscles used for explosive Jumps and Sprints. Lock out your hips on top to stick the landing. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. CLICK HERE to see the full lineup. "Plyometric leg exercises are explosive movements that will increase your power and overall strength," says Katie Dunlop, a personal trainer, and creator of Orange County, CA … This drops your hips lower to the ground and gives you a more vertical torso. This progression is really all oriented around getting an explosive hip opening (or the “hinging” pattern), which is essential to tumbling, vaulting, and aggressive bar swings. The best way to achieve maximum speed and velocity is to increase single leg strength. The goal is to move from the eccentric to concentric phase of a movement rapidly while using proper … He has bigger goals for the upcoming NBA season, which will only be achievable if he can stay healthy for all 82 games—and the post-season if everything goes to plan. | This exercise can be used as a training exercise or as a test. How to: Stand with your feet hip-width apart holding a weight plate in front of your hips. Remember to push your knees out. 4. Learn the exercises Jimmy Butler performs during the off-season to build up his resistance to injury during the long NBA campaign. It obviously works your calf muscles really well. ... Single-Leg Curl Equipment. | | Plyometric exercises are explosive movements that work your whole body. Keeping your core tight and back flat, sit your hips back and slightly bend your right knee to bend forward at the waist. Increases lateral quickness, essential for when you need to play shutdown defense against agile opponents. This allows greater control when you overhead press the weight. Leg Day with Steve Weatherford: The Explosive Legs Workout The NFL's fittest man crafted this routine to power his legs on the field. Performing this workout once per week will improve your strength in executing your basketball skills, while making you more resistant to injury. Catch it off the bounce and repeat. Plyometrics are explosive exercises that increase speed, quickness and power. They work all of your lower body muscles, especially your quads, hamstrings, and glutes. Butler is one of the world's premier basketball players, but you too can take advantage of his style of training. Sets. How to: Stand on one leg in front of a knee-high box. Each leg is working on its own to explode you forward quickly. The bar should be resting on your anterior deltoids, and your elbows should be up. The following explosive leg exercises target the stretch-shortening cycle to build power. Take a simulated jump shot at the end of the ladder. Can you attack this challenge? Your feet should be pretty narrow, inside your hips, but point your knees out. The less explosive exercises can be done with higher volume: 10-20 repetitions. Next, land on the other leg and jump forcefully forward again, then land softly with both legs. Slowly raise your hips and shoulders at the same rate until the bar is just above your knees in the power position. Remember to land soft. 3. | The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. | Rest. Bring the med ball overhead and powerfully slam it on the floor. Topics: The Snatch represents speed. Stronger muscles help him maintain balance and control of his body, and reinforce his knees and ankles by taking stress off his joints. The reason single leg strength is so important for achieving explosive speed and acceleration is because sprinting is a single leg movement. From here you are going to explode laterally off the one leg and you will land on your SAME leg that you jumped off of. They can be rough on your tendons and joints, so it's important to talk with a doctor before starting this type of exercise. "He has to be able to effectively push off his left leg and right leg to be a very explosive player in the NBA," Gaines says. A great series of off-ice exercise focused on Leg Explosiveness and Strength. You can add some weights to your hands if you want, but otherwise, you can just hold that position for a few seconds. Keeping your core tight, slam the med ball on the ground outside your front foot. Single Leg Butt Kicks (Each Leg): Stand on one leg and begin jumping. Start with a small counter movement and explosively jump up and switch your legs in the air. Jump to a low surface to ensure the purity of the form. The explosive workout routine incorporates strength and speed to enhance the power output. Visualize squeezing your lats and pulling the bar into your body. That's OK. Just start with light weight, or even your body weight. AGILITY TRAINING | From running, to single leg hurdling, to floor tumbling or jump/leap connections, to the inevitable non symmetrical landings, training single leg bounding and plyometric training … BASKETBALL TRAINING Here's Why, 15 Core Strengthening Exercises for Athletes, Why You Should Squat With a Safety Bar Even If You Aren't Injured, Why You Actually Should Arch Your Back While You Bench Press, Why Young Athletes Should Utilize the Lateral Plyometric Jump, Why Ample Rest Is Key to Building More Fast-Twitch Muscle Fiber, The 4 Things WWE and NXT Superstars Do Before Every Workout, Tweak Your Strength Training to Become a More Reactive, Explosive Athlete, 4 Advanced Jump Exercises Used By Explosive Athletes. For explosive exercises, focus on 5+ sets and low repetitions (3-10) and plenty of rest. 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