Lower Body Power

Let's shift our attention to the lower body. These exercises will help transform your legs into explosive machines!

Box Jumps - Box Jumps and Depth Jumps are excellent for developing explosive power in the legs. To perform Box Jumps you will need a raised platform. In the illustration, I have used steps, but you can use any sturdy box or platform. Begin with a shoulder width stance and explode upward onto the platform. Jump back down to your starting position and continue at a brisk pace. Focus on exploding off the ground with maximum force. As you improve, you can increase the height of the platform. If you use stairs, you can jump to higher steps as you improve. Box Jumps and Depth Jumps are advanced plyometric movements that should only be performed by individuals with a significant strength base. If you are tired of endless sessions of Bodyweight Squats, give these explosive drills a try.

Depth Jumps - Begin from a raised platform. Step (not jump) down towards the ground. As soon as you reach the ground, explode upward into the air. Return to the raised platform and continue. The height of the platform should not exceed 3 feet. Depth Jumps and Box Jumps are excellent for increasing vertical leaping ability. Do not perform these exercises more than 2-3 times per week.

Step Ups -

Position one foot on a raised platform, the other foot on the ground. Use the foot that is elevated to drive your body up to the platform. Work one leg at a time. Hold a pair of dumbbells for added difficulty.

Step Jumps -

Start with one foot elevated, the other foot grounded. Jump up to the step with one leg at a time. This exercise is similar to running in place, except your legs will be jumping up to the step.

Lateral Step Ups - Position yourself on the side of a chair. Your right leg will be positioned on top of the chair. Thrust off the right leg as you laterally hop to the other side of the chair. Your right leg will head to the ground, as your left leg lands on the chair. Continue this lateral hopping motion, back and forth. Use the elevated leg (leg on the chair) to generate the force to propel you from side to side.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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