For explosive exercises, focus on 5+ sets and low repetitions (3-10) and plenty of rest. The best way to achieve maximum speed and velocity is to increase single leg strength. They work all of your lower body muscles, especially your quads, hamstrings, and glutes. Most athletic movements are single-leg in nature. Slowly raise your hips and shoulders at the same rate until the bar is just above your knees in the power position. Bring the med ball overhead and powerfully slam it on the floor. Start from the rack position. Single-leg exercises also help make his two legs equally strong. The straighter the bar path, the more weight you will be able to lift. The following explosive leg exercises target the stretch-shortening cycle to build power. Land softly on the ground and immediately explode up into another jump. February 10, 2020 // by Kymes Lyons Physical Therapy // Leave a Comment. Sets. 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. Stronger muscles help him maintain balance and control of his body, and reinforce his knees and ankles by taking stress off his joints. But the Chicago Bulls guard is not done yet. Well, single leg broad jumps help you … Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Sets/Reps: 3x6 with 2 minutes between sets. Single leg squats, also known as pistols, are a very effective but difficult unilateral leg exercise to master. Therefore, you should perform single-leg exercises as much as possible. Get an Ankle Band like the one Jimmy's using HERE. 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 … Catch it off the bounce and repeat the sequence. 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. Have a partner stand behind you holding the band. 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. They are intense exercises, and they are taxing on your legs. At first, maintaining balance and control during these exercises might be tough. Assume a defensive position or stand with your feet shoulder-width apart and lower into a quarter Squat. | 1. Drive your right leg upwards in a running motion until it reaches about a 90-degree angle. Remember to push your knees out. Box. Reset after each attempt. EXERCISE Perfect the movements first, before you begin to add resistance. This moves strengthens the glutes, which are the primary muscles used for explosive Jumps and Sprints. Performing this workout once per week will improve your strength in executing your basketball skills, while making you more resistant to injury. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. | Start with a small counter movement and explosively jump up and switch your legs in the air. Use the momentum of your arms to propel you upward. Not just for jumping, Build Explosive Power With This Single-Leg Plyo Rear-Foot-Elevated Split Squat Jump. "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. Jimmy Butler is a two-time NBA All-Star. Think of the bar taking off your shirt. | Your back leg should be almost fully extended with your knee just off of the ground. POWER The bar should be resting on your anterior deltoids, and your elbows should be up. You need great balance, and lots of strength to pull off a pistol. 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. Great exercises for your dryland hockey workouts. 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. Early Sampling: Which is Better? SNATCH | Repeat shuffling to your right and then to your left. They are intense exercises, and they are taxing on your legs. Topics: This drops your hips lower to the ground and gives you a more vertical torso. The reason single leg strength is so important for achieving explosive speed and acceleration is because sprinting is a single leg movement. The goal is to move from the eccentric to concentric phase of a movement rapidly while using proper … The Push Jerk is the second part of the traditional Olympic Clean and Jerk. This variation makes single-leg squats much more accessible. Rest. Bulgarian split squats are an effective way to develop power, coordination and resolve the above problems. | Can you attack this challenge? 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. AGILITY TRAINING Your shoulders should not handle the brunt of the weight until the catch position. Being a plyometrics exercise, it’ll get your blood pumping, too. BASKETBALL TRAINING Early Specialization vs. At the same time, extend through your left leg so that it straightens and hops off the box. Bring the plate overhead without arching your lower back. Do them only once a week and in the off-season. Topics: The Basketball Blowout Issue 2016 features training tips and advice from Karl-Anthony Towns, Paul George, Ricky Rubio, J.R. Smith and many more. 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 … Lock out your hips on top to stick the landing. Take a deep breath in and take the slack out of the bar. 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. Then you simply raise up. 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. It’s no secret that in order to get faster, you must get stronger, specifically in the legs. 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. Plyometrics are explosive exercises that increase speed, quickness and power. 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. The counter movement is a dip from the knees followed by a quick extension and an Overhead Press. | The start of the Snatch is exactly like the Clean, except your hands are wider on the bar. Plyometric exercises are explosive movements that work your whole body. Exercise 7 of 7. Visualize squeezing your lats and pulling the bar into your body. | Early Sampling: Which is Better? 10) Single-Leg Calf Raise. Stand over a bar with your shins resting against it. Hold a med ball in front of your chest. 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. JIMMY BUTLER Jump to a low surface to ensure the purity of the form. 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. That's why his training focus during the off-season was to prevent future injuries. With your left leg in line with your body, lower the kettlebell until it's just above the floor. Drive your hips forward to stand up and return to the starting position. Land on one leg, then jump forcefully forward. Videos are 100% free. ... Getting back to the explosive paused variation of the RFESS, we must focus on increasing … Keeping your core tight and back flat, sit your hips back and slightly bend your right knee to bend forward at the waist. They can be rough on your tendons and joints, so it's important to talk with a doctor before starting this type of exercise. Each leg is working on its own to explode you forward quickly. | | LUNGE Learn the exercises Jimmy Butler performs during the off-season to build up his resistance to injury during the long NBA campaign. Catch it off the bounce and powerfully throw it against the wall. Training single leg movements like the lunge and RDL can be a brutally humbling experience for any serious athlete or lifter. 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. How to: Place a resistance band around your ankles. 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. You should feel as if the bar is weightless very quickly. If you have flexibility issues with your wrists, you should hold the bar more in your palms as opposed to your fingers. Each … Think of a frog about to jump. Remember to land soft. But chances are if you suck at unilateral work, your ego isn’t the only thing likely to endure some serious hurting. Next, land on the other leg and jump forcefully forward again, then land softly with both legs. CHICAGO BULLS POWER TRAINING Single-Leg Explosive Step-Up. Grip the bar outside of your legs and tighten your back. 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 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. How to: Stand facing an agility latter with a resistance band around your waist. Keeping your core tight, slam the med ball on the ground outside your front foot. 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. It's a great measure of single leg power, much better than the single leg vertical jump … Jump to the Routine. 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. Increases lateral quickness, essential for when you need to play shutdown defense against agile opponents. 4. This is called the stretch-shortening cycle. The Clean represents power. BASKETBALL ISSUE 2016. DEPTH JUMP Builds core strength and single-leg stability, traits that are helpful for quick cuts and jumping off one leg. That's OK. Just start with light weight, or even your body weight. Jump up onto the box and land softly with both feet. 90 sec. The Snatch represents speed. A great series of off-ice exercise focused on Leg Explosiveness and Strength. | Land softly and repeat. Home » Blog » 7 Single Leg Exercises for Explosive Speed. Most exercises include “jumping,” in which the muscles exert maximal effort and force in short bouts or intervals of time. The less explosive exercises can be done with higher volume: 10-20 repetitions. Stand facing either a 24- or 36-inch box. Improves the footwork needed to cross opponents and drive to the hoop for a layup. "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 … The Snatch is the other Olympic lift. High Box Jump Equipment. 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. Start in a standard lunge position. EXPLOSIVE TRAINING Your feet should be pretty narrow, inside your hips, but point your knees out. During the second pull from the power position, keep the bar as close to your body as possible. 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. But better late than never.". In 2015, he was named Most Improved Player thanks to his stellar defense and for scoring over 400 more points than his previous best. The best way to achieve maximum speed and velocity is to increase single leg strength. Move forward through the ladder as quickly as possible, placing two feet in each box. Most sports require unilateral explosiveness. 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! 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. Take a simulated jump shot at the end of the ladder. Improves single-leg stability and develops upper-body and core 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. Step off the box with one foot, then the other. The reason single leg strength is so important for achieving explosive speed and acceleration is because sprinting is a single leg movement. Reps. 10-12. 3. Keeping your chest up, shuffle to your right for five yards, then explosively shuffle to your left as quickly as possible for five yards. 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. 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. Catch it off the bounce and repeat. Sets. | Think about jumping as high as you can. While the bar is weightless, bend your knees and pull yourself under it to catch it with your arms extended. Plyometrics exercises and Olympic lifts can be considered ballistic exercises for the simple fact that they make you accelerate a weight through the … Early Specialization vs. | 11) Glute Ham Raise How to. 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. The bar should feel weightless for a split second while you drop underneath it and catch it in the front rack position. STACK Expert Joe Lopez offers five explosive leg exercises that will boost your performance. 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. Your chest should be upright and in line with your toes. Improves stability when landing from a jump to protect your knees from injury, while also making you more explosive on Jumps. The explosive workout routine incorporates strength and speed to enhance the power output. And few leg exercises will challenge you on one leg quite like the single-leg deadlift. Single Leg Bounding Jumps Following more dynamic jumps or whole body drills, I like to start incorporating more ballistic bounding or plyometrics jumps. "The way I train now since I'm a pro is way harder than I ever did in college or high school," Butler says. MED BALL Extend your hips and knees before bringing the bar back to the ground. | How to: Stand with your feet shoulder-width apart with a wall to your right. Use single-leg exercises to improve acceleration, rate of force production and contribute to overall power … How to: Stand with your feet hip-width apart holding a weight plate in front of your hips. 4. Dip your knees and explode up onto the box, landing with both feet together and your knees soft. Single leg jump will unilaterally develop the posterior chain, quads and hip flexors. NBA I mentioned above that if you want to get a more explosive first step, you need to increase your horizontal force production. Improves core strength and rotational power and helps get the heart rate up before more intense exercises. CLICK HERE to see the full lineup. How to: Stand on one leg in front of a knee-high box. "If I was doing all of that in college and high school, who knows how much of a better player I would be now. From here do the exact same thing going back the other way. Incorporating explosive plyometric exercises for your legs—squats, lunges, and other moves—makes your workout *that* much harder. "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. 1A – Plyometric Single Leg Hip Lifts. Although he's not doing heavy lifting, Butler says that he's never experienced a type of training that's so difficult. Drive through your right heel to stand up, and lower the plate to the starting position. The following explosive leg exercises target the stretch-shortening cycle to build power. You can add some weights to your hands if you want, but otherwise, you can just hold that position for a few seconds. Top 6 Single Leg Exercises In this video, Coach MANdler shares his top 6 favorite leg exercises. This allows greater control when you overhead press the weight. Before you jump, you dip at the knees to create a slingshot effect. Leg Day with Steve Weatherford: The Explosive Legs Workout The NFL's fittest man crafted this routine to power his legs on the field. 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. RDL The Clean part of the Olympic lift Clean and Jerk is the most explosive movement you can do in the weight room. To do a single-leg calf raise, you simply stand on a ledge or low box on the balls of your feet. Minimizing or eliminating any imbalances allows Butler to powerfully jump off either leg and move quickly in any direction on the court. LEG EXERCISES. BOX JUMP Stand with your left leg on a box that is roughly knee-high. Get an affordable set of Kettlebells HERE. Single Leg Same Leg Hops: Start standing on one leg as in the first image. Each leg is working on its own to explode you forward quickly. Use your arms to help propel yourself up. Reps. 5. … Rest between sets and keep your repetitions to no more than six. Power is the ability to recruit many motor units into a rapid movement. Plus, three of the four exercises in this bodyweight legs workout are single-leg moves. This exercise can be used as a training exercise or as a test. 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. Butler is one of the world's premier basketball players, but you too can take advantage of his style of training. | | | CLEAN At the same time, Butler must develop his strength and explosiveness to improve the athletic skills he uses to dominate opponents on the court. Single Leg Butt Kicks (Each Leg): Stand on one leg and begin jumping. Land with soft knees by catching yourself before your back knee hits the ground. The only difference is that your elbows should be a little more vertical than they would be at the end of the Power Clean. How to: Balance on your right leg and hold a kettlebell in your left hand at your hip. KETTLEBELL EXERCISES Do them only once a week and in the off-season. After the catch, extend your hips and stand upright before returning the bar to the ground. Yes, that's a mouthful of an exercise … 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. ... Single-Leg Curl Equipment. At this point, violently extend your hips, knees, and ankles, while shrugging your shoulders upward. It obviously works your calf muscles really well. In fact, he says he's never worked so hard in the weight room in his life. A great measure of single leg strength is so important for achieving explosive speed and velocity is to single... Resistance to injury during the second pull from the power position, keep the path... Out your hips lower to the starting position more resistant to injury the... A test difficult unilateral leg exercise to master just above the floor was to prevent future injuries knee-high box quickly! 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World 's premier basketball players, but you too can take advantage of his body, and his. Blood pumping, too single leg explosive exercises very quickly be used as a test violently your. Same rate until the catch position hips lower to the ground leg Butt Kicks ( each leg is working its! Before you begin to add resistance you overhead press a quarter Squat,!