There are many different sports activities out there and just as many training regimens to become an elite athlete. Ballet dancers don’t train the same as volleyball players. Boxers wouldn’t go through a softball player’s routine and expect to excel at boxing. Athletes often go through many different stages of training per day lasting anywhere from four to six hours! Although their training may vary a little or significantly, the one thing they all have in common besides repetition, is the most elite in their sport use power and explosiveness most efficiently.
Improving explosiveness and power promotes agility, that’s your ability to move quickly and with precision. Having physical agility also improves your mental agility, that’s your ability to think on your feet with precision. The great part about all of this is you don’t need a gym to accomplish it. Here are 5 great exercises to try. Perform for two minutes each:
- The Broad Jump – just as it sounds, leap forward as far as you can, as quickly as you can, as many times as you can from a low, crouched, squat position, fully extending your legs when you leap and returning to the squat position when you land.
- The Squat Jump – very similar to the broad jump except there’s no forward movement. While the broad jump develops the back of your body, squat jumps develop your lower body.
- Slams – again, just as it sounds, using a medicine ball or sandbag, from a standing position, squat down and firmly grab your slamming implement from the ground. Stand straight up lifting it over your head, then as quickly as you can, with as much power as you can slam it to the ground. Repeat quickly, keeping your core tight to protect your back. Slams develop the front of your body and your shoulders.
- Medicine Ball Throws – Using the same implement, stand with a shoulder facing a wall, about one and a half to two feet from the wall, legs wider than shoulder width and knees slightly bent to give you a solid base, and throw the ball. Repeat on the other side. I don’t suggest doing this as hard as you can until you’ve developed some skill. This exercise develops your upper body.
- Sprints – Yep you guessed it, run as fast as you can, lifting your knees high with each step, and pumping your arms at your sides palms open. Keep in mind that a sprint is a pull, not a push, so think more on your momentum keeping you going than your heels pushing you to move. You can do this for time, as in 30 seconds running, 30 seconds resting; or you can go distance, as in 100 or 200 meters. Sprints work your entire body.
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