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