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