Warm-up before training
Pay attention to accuracy of movements during training to avoid unnecessary injuries
Standard training movements help build explosive leg strength
Do these exercises at home
Let it fly better on field
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1. Horizontal continuous jump
Place a dumbbell in middle as a dividing line
Keep rhythm of continuous jumps
Five groups
30 consecutive jumps per group
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2. Continuous vertical jump
Keep your legs tight as you jump
Maintain rhythm of a continuous vertical jump
5 groups
10 consecutive jumps per set
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3. Hold bell and jump
You can adjust weight of dumbbell according to your strength
Keep your feet shoulder-width apart
Press ground with your hip
Keep your shin upright
5 groups
15 consecutive jumps per set
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4. Barbell Squats
Squat down with your knees below your toes
Going over socks puts too much strain on knees
Squat down until thighs and calves touch as tightly as possible
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5. Lunge Squats
Same as above
Keep your thighs parallel to ground as you squat
Because our legs are most exposed to tension of muscles and bones of whole body
If you don't increase exercise
At a certain age
Osteoporosis of legs can easily lead to fractures
If knee and ankle joints get old
A lot of pain will follow
This shows importance of leg training
Learn how to train leg strength
Strengthening legs
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May 15, 2023
The tackle method used by national players when serving ball so that strength can be freely changed.