When exercising, you need to train in many aspects. Among them, explosive power is easily overlooked. If you want to improve explosive power, you must not only strengthen the legs, but also improve the flexibility and reaction speed of the legs. Under normal circumstances, we will use some equipment to exercise explosive strength. In addition to the common dumbbells and barbells, medicine balls have recently received more attention and been used in explosive strength training. Today, let’s take a look at some explosive medicine ball training exercises.
Action 1: Lift the ball and hit the wall
In explosive strength training, training of leg strength and reaction speed is very important. By doing medicine ball hitting the wall training, the flexibility and reaction speed of the lower limbs can be greatly improved. First, we need to find a medicine ball with a relatively light mass and a relatively strong wall, and then start lifting the ball to hit the wall. During the process of smashing the wall, the legs are constantly alternating. If you can practice alternating one leg behind, you can better exert force. Pay attention to safety during exercise and do not injure yourself.
Action 2: Smash the wall and run sideways
By using medicine balls to run sideways against walls, we can greatly improve our body's coordination, so that we can better demonstrate our explosive power. Not only that, in the process of running against the wall, all the muscles in our body are exercised, especially the muscle strength of the lower limbs. When we start running laterally, we need to control the speed and keep it consistent with the ball. We can catch the ball while running and hold on for one minute.
Action 3: Squat and get up to throw the ball
If you have mastered the skill of running against the wall well, then you can challenge the more difficult squatting and throwing the ball. This is related to the training of jumping ability. Doing squats is essential, plus throwing. The movement of the ball can better train explosive power. When doing this action, you still need to choose a medicine ball with a relatively small weight. When throwing the ball, lean forward, smash the ball against the wall, do a squat when catching it, and then throw it up again, and repeat the exercise.