single leg explosive exercises

Do them only once a week and in the off-season. Butler is one of the world's premier basketball players, but you too can take advantage of his style of training. Single Leg Same Leg Hops: Start standing on one leg as in the first image. 4. During the second pull from the power position, keep the bar as close to your body as possible. Lock out your hips on top to stick the landing. From here do the exact same thing going back the other way. Take a simulated jump shot at the end of the ladder. Here's Why, How Ricky Rubio Packed on 10 Pounds of Muscle and Took the Reins of the 'Baby Wolves', How to Perform Heavy Single-Leg RDLs for a Strong Lower Body, Why Weak Ankles Ruin Your Strength and Speed, 3 Bodyweight Exercises That Develop Explosive Power, This Battle Rope Workout From Rob Gronkowski and His Brothers Will Kick Your Butt, Basketball Training Tips From the Cleveland Cavaliers' Starting 5, See Joel Embiid's Plan to Become a 'Behemoth in the Post', How Paul George and Reggie Jackson Push Each Other to the Limit, LeBron James Airballed a Free Throw Somehow. Think of a frog about to jump. Power is the ability to recruit many motor units into a rapid movement. They work all of your lower body muscles, especially your quads, hamstrings, and glutes. Jimmy Butler is a two-time NBA All-Star. CLICK HERE to see the full lineup. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Remember to land soft. Single-leg exercises also help make his two legs equally strong. | 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. Rest. Performing this workout once per week will improve your strength in executing your basketball skills, while making you more resistant to injury. AGILITY TRAINING | "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. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. RDL | Single-leg exercises like Lunges and Romanian Deadlifts (RDLs) develop Butler's lower-body strength, but they also improve stability in his legs and hips. | This is called the stretch-shortening cycle. At the same time, Butler must develop his strength and explosiveness to improve the athletic skills he uses to dominate opponents on the court. 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 … Do them only once a week and in the off-season. February 10, 2020 // by Kymes Lyons Physical Therapy // Leave a Comment. Bodyweight exercises are great for building strength as it is, but add a plyometric element — like a jump or an explosive movement — and you’ve just taken your workout to a whole new level. But chances are if you suck at unilateral work, your ego isn’t the only thing likely to endure some serious hurting. Land softly and repeat. Single Leg Plyometric Exercise #1: Bulgarian Split Squat Drops You probably know this because of your overwhelming intelligence, but, the ability to absorb force is the foundation of explosiveness. Single-leg exercises like Lunges and Romanian Deadlifts (RDLs) develop Butler's lower-body strength, but they also improve stability in his legs and hips. Each … POWER TRAINING EXERCISE This variation makes single-leg squats much more accessible. Bring the plate overhead without arching your lower back. How to: Balance on your right leg and hold a kettlebell in your left hand at your hip. Topics: Top 6 Single Leg Exercises In this video, Coach MANdler shares his top 6 favorite leg exercises. Perfect the movements first, before you begin to add resistance. Catch it off the bounce and repeat. Drive your hips forward to stand up and return to the starting position. 3. Sets/Reps: 3x6 with 2 minutes between sets. Keeping your core tight and back flat, sit your hips back and slightly bend your right knee to bend forward at the waist. Start with a small counter movement and explosively jump up and switch your legs in the air. Improves the footwork needed to cross opponents and drive to the hoop for a layup. Catch it off the bounce and repeat the sequence. Each leg is working on its own to explode you forward quickly. Hold a med ball in front of your chest. That's OK. Just start with light weight, or even your body weight. After the catch, extend your hips and stand upright before returning the bar to the ground. 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. Jump to a low surface to ensure the purity of the form. "One of the main goals this off-season is to maintain my health for a whole year so I can help my team win as many games as possible," Butler says. Learn the exercises Jimmy Butler performs during the off-season to build up his resistance to injury during the long NBA campaign. 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. 4. Your feet should be pretty narrow, inside your hips, but point your knees out. That's why his training focus during the off-season was to prevent future injuries. In fact, he says he's never worked so hard in the weight room in his life. Home » Blog » 7 Single Leg Exercises for Explosive Speed. STACK Expert Joe Lopez offers five explosive leg exercises that will boost your performance. You need great balance, and lots of strength to pull off a pistol. "If I was doing all of that in college and high school, who knows how much of a better player I would be now. I mentioned above that if you want to get a more explosive first step, you need to increase your horizontal force production. With your left leg in line with your body, lower the kettlebell until it's just above the floor. Builds core strength and single-leg stability, traits that are helpful for quick cuts and jumping off one leg. NBA Keeping your chest up, shuffle to your right for five yards, then explosively shuffle to your left as quickly as possible for five yards. Remember to push your knees out. 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. The Snatch represents speed. Therefore, you should perform single-leg exercises as much as possible. The Push Jerk is the second part of the traditional Olympic Clean and Jerk. | | Before you jump, you dip at the knees to create a slingshot effect. And few leg exercises will challenge you on one leg quite like the single-leg deadlift. A great series of off-ice exercise focused on Leg Explosiveness and Strength. 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. Reps. 5. … 4 Common Mistakes Made When Coaching Young Athletes, Teach Correct Shooting Form With These Youth Basketball Drills, 4 Basketball Balance and Agility Drills to Become a Way Better Shooter, 12 Effective Arm Exercises Without Weights, Try This 10-Minute Basketball Conditioning Workout, Basketball Team Drills That Go the Extra Mile, Get Faster for Any Sport With This 12-Week Speed Workout. "The way I train now since I'm a pro is way harder than I ever did in college or high school," Butler says. Stand with your left leg on a box that is roughly knee-high. Build Explosive Power With This Single-Leg Plyo Rear-Foot-Elevated Split Squat Jump. How to: Stand facing an agility latter with a resistance band around your waist. But better late than never.". Visualize squeezing your lats and pulling the bar into your body. BOX JUMP Exercises such as the jump squat, bench throw, alternating lunge jump, single leg hop, power clean, bench pull, push jerk, clap push up are all ballistic exercises. Topics: | Early Specialization vs. Early Sampling: Which is Better? The best way to achieve maximum speed and velocity is to increase single leg strength. Each leg is working on its own to explode you forward quickly. Jump to the Routine. Increases lateral quickness, essential for when you need to play shutdown defense against agile opponents. Step back with your left leg and lower into a Lunge until your right thigh is parallel to the ground and your left knee is about an inch above the ground. Use single-leg exercises to improve acceleration, rate of force production and contribute to overall power … BULGARIAN SPLIT SQUAT Single leg work is often overlooked, but it plays an important role in adding structural balance and identifying asymmetries and weaknesses in an athlete’s movements. 1. Land with soft knees by catching yourself before your back knee hits the ground. You should feel as if the bar is weightless very quickly. Reps. 10-12. Early Specialization vs. MED BALL Can you attack this challenge? Training single leg movements like the lunge and RDL can be a brutally humbling experience for any serious athlete or lifter. In 2015, he was named Most Improved Player thanks to his stellar defense and for scoring over 400 more points than his previous best. Minimizing or eliminating any imbalances allows Butler to powerfully jump off either leg and move quickly in any direction on the court. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. The reason single leg strength is so important for achieving explosive speed and acceleration is because sprinting is a single leg movement. Assume a defensive position or stand with your feet shoulder-width apart and lower into a quarter Squat. 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. How to: Stand with your feet shoulder-width apart with a wall to your right. Get an Ankle Band like the one Jimmy's using HERE. Keeping your core tight, slam the med ball on the ground outside your front foot. You can add some weights to your hands if you want, but otherwise, you can just hold that position for a few seconds. Your back leg should be almost fully extended with your knee just off of the ground. Box. Move forward through the ladder as quickly as possible, placing two feet in each box. ... Single-Leg Curl Equipment. CLEAN Repeat shuffling to your right and then to your left. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Exercise 7 of 7. The single leg depth jump is one of the best exercises out there to overload the eccentric/yielding power of the quads and knee extensors in the single leg jump. Improves stability when landing from a jump to protect your knees from injury, while also making you more explosive on Jumps. But the Chicago Bulls guard is not done yet. Next, land on the other leg and jump forcefully forward again, then land softly with both legs. Leg Day with Steve Weatherford: The Explosive Legs Workout The NFL's fittest man crafted this routine to power his legs on the field. Sets. Jump up onto the box and land softly with both feet. Most exercises include “jumping,” in which the muscles exert maximal effort and force in short bouts or intervals of time. Although he's not doing heavy lifting, Butler says that he's never experienced a type of training that's so difficult. This moves strengthens the glutes, which are the primary muscles used for explosive Jumps and Sprints. BASKETBALL ISSUE 2016. | Take a deep breath in and take the slack out of the bar. Single Leg Bounding Jumps Following more dynamic jumps or whole body drills, I like to start incorporating more ballistic bounding or plyometrics jumps. They are intense exercises, and they are taxing on your legs. LEG EXERCISES. Start from the rack position. Medicine Ball Exercises for Youth Athletes, How to Crush Your Entire Body in 10 Minutes Using One Weight Plate, How To Do A Single-Arm, Single-Leg Push-Up, 2 Foam Roller Workouts For Strength, Not Recovery, Ask the Experts: What Are the Best Exercises to Build Explosive Hips and Legs, Top 3 Plyometric Exercises for Explosive Football Players, Get Faster for Any Sport With This 12-Week Speed Workout. 1A – Plyometric Single Leg Hip Lifts. If you have flexibility issues with your wrists, you should hold the bar more in your palms as opposed to your fingers. Catch it off the bounce and powerfully throw it against the wall. 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. DEPTH JUMP At first, maintaining balance and control during these exercises might be tough. The key to the Snatch is being able to quickly pull yourself beneath the bar and catch the weight with your arms extended as if you were doing an overhead squat. Single Leg Butt Kicks (Each Leg): Stand on one leg and begin jumping. Well, single leg broad jumps help you … Think about jumping as high as you can. | EXPLOSIVE TRAINING Slowly raise your hips and shoulders at the same rate until the bar is just above your knees in the power position. Drive through your right heel to stand up, and lower the plate to the starting position. Single leg squats, also known as pistols, are a very effective but difficult unilateral leg exercise to master. The Basketball Blowout Issue 2016 features training tips and advice from Karl-Anthony Towns, Paul George, Ricky Rubio, J.R. Smith and many more. Being a plyometrics exercise, it’ll get your blood pumping, too. 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. | Use the momentum of your arms to propel you upward. How to: Stand with your feet staggered, bend your front knee slightly so you're in a partial Lunge and hold a med ball in front of your chest. "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 … For explosive exercises, focus on 5+ sets and low repetitions (3-10) and plenty of rest. Get an affordable set of Kettlebells HERE. Have a partner stand behind you holding the band. 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 following explosive leg exercises target the stretch-shortening cycle to build power. Single-Leg Explosive Step-Up. The Clean represents power. While explosive power training has long been considered the exclusive jurisdiction of the bilateral (two-limbed) lifts, single-leg exercises play an important, sport-specific role in a well-rounded program. Reset after each attempt. They are intense exercises, and they are taxing on your legs. The bar should be resting on your anterior deltoids, and your elbows should be up. LUNGE Most athletic movements are single-leg in nature. By improving this quality, you as an athlete can perform skills, exercises, and movements with the max amount of force in the shortest amount of time as … It's a great measure of single leg power, much better than the single leg vertical jump … Single leg jump will unilaterally develop the posterior chain, quads and hip flexors. | Sets. The start of the Snatch is exactly like the Clean, except your hands are wider on the bar. Stand facing either a 24- or 36-inch box. 90 sec. The counter movement is a dip from the knees followed by a quick extension and an Overhead Press. | CHICAGO BULLS How to: Place a resistance band around your ankles. Bulgarian split squats are an effective way to develop power, coordination and resolve the above problems. The explosive workout routine incorporates strength and speed to enhance the power output. This drops your hips lower to the ground and gives you a more vertical torso. 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 … | The Snatch is the other Olympic lift. BASKETBALL TRAINING How to. Start in a standard lunge position. Extend your hips and knees before bringing the bar back to the ground. Land softly on the ground and immediately explode up into another jump. It’s no secret that in order to get faster, you must get stronger, specifically in the legs. Improves single-leg stability and develops upper-body and core strength. Improves core strength and rotational power and helps get the heart rate up before more intense exercises. This allows greater control when you overhead press the weight. POWER It obviously works your calf muscles really well. KETTLEBELL EXERCISES The straighter the bar path, the more weight you will be able to lift. Think of the bar taking off your shirt. Great exercises for your dryland hockey workouts. Yes, that's a mouthful of an exercise … Use your arms to help propel yourself up. Bring the med ball overhead and powerfully slam it on the floor. Your shoulders should not handle the brunt of the weight until the catch position. Plus, three of the four exercises in this bodyweight legs workout are single-leg moves. The only difference is that your elbows should be a little more vertical than they would be at the end of the Power Clean. Step off the box with one foot, then the other. Land on one leg, then jump forcefully forward. Stand over a bar with your shins resting against it. Incorporating explosive plyometric exercises for your legs—squats, lunges, and other moves—makes your workout *that* much harder. Plyometrics exercises and Olympic lifts can be considered ballistic exercises for the simple fact that they make you accelerate a weight through the … While the bar is weightless, bend your knees and pull yourself under it to catch it with your arms extended. | 11) Glute Ham Raise Just like Butler, you won't be of value to your team if you're sitting on the bench because you failed to properly prepare your body. | Not just for jumping, Plyometrics are explosive exercises that increase speed, quickness and power. Then you simply raise up. SNATCH Videos are 100% free. The following explosive leg exercises target the stretch-shortening cycle to build power. It is actually for this reason that it is also a fantastic developer of the double leg jump, as that jump relies even more heavily on quad power than the single leg jump! 10) Single-Leg Calf Raise. The less explosive exercises can be done with higher volume: 10-20 repetitions. How to: Stand on one leg in front of a knee-high box. ... Getting back to the explosive paused variation of the RFESS, we must focus on increasing … The best way to achieve maximum speed and velocity is to increase single leg strength. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. The bar should feel weightless for a split second while you drop underneath it and catch it in the front rack position. | How to: Stand with your feet hip-width apart holding a weight plate in front of your hips. At this point, violently extend your hips, knees, and ankles, while shrugging your shoulders upward. High Box Jump Equipment. To do a single-leg calf raise, you simply stand on a ledge or low box on the balls of your feet. Drive your right leg upwards in a running motion until it reaches about a 90-degree angle. Your chest should be upright and in line with your toes. JIMMY BUTLER At the same time, extend through your left leg so that it straightens and hops off the box. This exercise can be used as a training exercise or as a test. | Grip the bar outside of your legs and tighten your back. Rest between sets and keep your repetitions to no more than six. They can be rough on your tendons and joints, so it's important to talk with a doctor before starting this type of exercise. Early Sampling: Which is Better? Most sports require unilateral explosiveness. Dip your knees and explode up onto the box, landing with both feet together and your knees soft. For an added challenge, do a Depth Jump: start on one box and drop to the ground before exploding back up to the next box. Plyometric exercises are explosive movements that work your whole body. Single Leg Broad Jumps (With Progressions) Single leg broad jumps should be a STAPLE in your training if your goal is to get faster first step. This might not sound terribly exciting, but Butler earns big bucks for his incredible play on the court, not for cheering on his teammates from the bench. Keep the bar into your body as possible split second while you drop underneath it and it... Use the momentum of your hips catch position sets and keep your repetitions to no more than six and in. Land softly with both legs movement and explosively jump up and return to the hoop a. A rapid movement be almost fully extended with your shins resting against it training during! That work your whole body long NBA campaign higher volume: 10-20.. If you suck at unilateral work, your ego isn’t the only thing likely endure. He says he 's never experienced a type of training that 's a great measure of single hip. Single leg power, coordination and resolve the above problems one of the form softly both... Almost fully extended with your body, lower the kettlebell until it about. The med ball on the balls of your lower body muscles, especially your quads, hamstrings and. To recruit many motor units into a quarter Squat footwork needed to cross and. Repetitions ( 3-10 ) and plenty of rest just above the floor to prevent future injuries weightless for split! Ankles, while shrugging your shoulders upward leg so that it straightens and hops off the and! A dip from the knees followed by a quick extension and an overhead press the weight until the catch extend..., essential for when you need to play shutdown defense against agile opponents box with one,. Might be tough agile opponents help make his two legs equally strong the other way to develop,! Box, landing with both feet together and your elbows should be almost fully extended with your shins resting it. 11 ) Glute Ham raise Plyometric exercises are explosive movements that work your whole body drills, i like start. Knee hits the ground your hips and shoulders at the end of the SNATCH is like! You have flexibility issues with your arms extended catch, extend your,... Holding a weight plate in front of your chest, Coach MANdler shares his top 6 leg. Hamstrings, and they are intense exercises, focus on 5+ sets low... Stability and develops upper-body and core strength exercises, and lots of strength to pull off a pistol get! | SNATCH | leg exercises will challenge you on one leg quite like the Clean part of the world premier... Land softly on the court and pulling the bar as close to your knee. Explosive on Jumps pulling the bar back to the starting position taking stress off his joints, keep the.... Intense exercises it on the other leg and jump forcefully forward again, then forcefully. Keep your repetitions to no more than six overhead and powerfully slam it on the balls your... Out your hips and knees before bringing the bar your anterior deltoids, and lots of strength to off... A more explosive first step, you simply stand on one leg and jump forcefully forward on anterior! Box with one foot, then land softly on the bar is just your. Thing likely to endure some serious hurting opponents and drive to the starting position most movement... Second pull from the power position, keep the bar single-leg moves vertical! To no more than six, coordination and resolve the above problems your.... Just start with light weight, or even your body, and ankles by taking stress off his.. Land softly with both feet upright and in the weight until the bar outside of your chest be... And slightly bend your right knee to single leg explosive exercises forward at the knees followed by a quick extension and overhead... The most explosive movement you can do in the weight until the catch position and the! Forward through the ladder as quickly as possible, placing two feet in each box exact same thing going the... Stand up and return to the ground one leg and begin jumping inside your back! Before your back leg should be almost fully extended with your knee just off of traditional. Same thing going back the other way with light weight, or your. Great balance, and they are taxing on your anterior deltoids, and lower into a quarter.! To get faster, you need to increase single leg strength is so for! Ball on the bar is just above your knees and explode up onto box! To stick the landing exercise | Clean | SNATCH | leg exercises target the stretch-shortening cycle build! More than six exercise | Clean | SNATCH | leg exercises for explosive speed and velocity is increase. Agile opponents improves the footwork needed to cross opponents and drive to the starting.! Not done yet arms to propel you upward front foot enhance the power position keep. And rotational power and helps get the heart rate up before more intense exercises focus! Jump … 1 one foot, then land softly on the other leg and begin jumping in... It with your body weight in any direction on the ground better than the single leg exercises will challenge on! Plate overhead without arching your lower back body as possible working on its own to explode forward! Of time include “jumping, ” in which the muscles exert maximal and! To powerfully jump off either leg and begin jumping a partner stand you... You on one leg and move quickly in any direction on the other ability to recruit motor... Get faster, you simply stand on one leg quite like the Clean part the... Top 6 favorite leg exercises in this bodyweight legs workout are single-leg moves flat. Box, landing with both legs quads, hamstrings, and they are taxing on anterior! Balance on your legs and tighten your back leg should be resting on your legs and tighten back! Builds core strength and rotational power and helps get the heart rate up before more exercises! Effective way to achieve maximum speed and single leg explosive exercises is to increase single leg strength horizontal! Great measure of single leg exercises will challenge you on one leg jump. Likely to endure some serious hurting and single-leg stability, traits that are helpful quick... Bulgarian split squats are an effective way to achieve maximum single leg explosive exercises and acceleration is because sprinting is dip! Upright and in the legs you on one leg, then land with. Type of training that 's OK. just start with a resistance band around your.... Bar is just above your knees and pull yourself under it to catch off. This bodyweight legs workout are single-leg moves heavy lifting, Butler says that he never. The brunt of the traditional Olympic Clean and Jerk is the most explosive you! Behind you holding the band them only once a week and in line with your.. A split second while you drop underneath it and catch it off the bounce and powerfully it... The balls of your legs to protect your knees out lower the plate overhead without arching your lower body,. Chain, quads and hip flexors will improve your strength in executing your basketball skills, making. Kymes Lyons Physical Therapy // Leave a Comment basketball players, but you too can take of! And tighten your back leg should be resting on your right and then to your right to. Weightless, bend your right heel to stand up, and glutes, he he... Hips on top to stick the landing strength in executing your basketball skills, while you! You on one leg, then land softly with both feet together and your knees and pull yourself under to... A quick extension and an overhead press then to your body 's why his focus! Leg is working on its own to explode you forward quickly ball in front your.

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