Most sports require lower-body strength and power, and the ability to generate explosive force — and release it powerfully — with your hips and legs. The more power you’re able to generate, the easier and faster you’ll run and/or jump past your competition.
Body-weight squat jumps and broad jumps are a great addition to any training regimen. Both employ forceful “triple extension” of the hips, knees, and ankles.
To perform the squat jump, stand with feet shoulder width apart. Pull your elbows back, dip and push back your hips, and leap vertically. When you land, drop into a squat with hips down and back, and knees bent and facing forward. Complete 3-5 sets of up to 6 reps, with 30 seconds of rest between sets.
To perform the broad jump (standing long jump), use the same takeoff and landing form as the squat jump, but jump forward as far as you can.
Get STRONGER, Get FASTER!