Explosive Leg Workout - Build power and explosiveness



NBA legs circuit for explosive power


nba legs

In the UK we don't usually associate height with sporting heroics. There's no denying Peter Crouch's ability as a dancer but, no matter how many goals he scores, he won't be remembered for his athleticism. In the high-flying NBA, where the average height is 6'7", it's a different story. And nowhere is the speed and explosive power exhibited by skyscraper-sized athletes more apparent than at the Brooklyn Nets. Bankrolled by hip-hop giant Jay-Z and boasting four players taller than 6'10", the Nets are a prime example of how to combine extreme height and power to devastating effect.

Living legend Kevin Garnett is the Net's biggest star in more ways than one. Standing at 6'11'', he has been dominating the NBA for 20 years. The key to his success? In basketball, friends don't let friends skip legs day. "One of the biggest things we work on with all our players is lower body strength; it’s something that is particularly difficult for very tall athletes because of their biomechanics," says Brooklyn Nets strength and conditioning coach Dr Jeremy Bettle. "If you can focus on building your leg strength then your power, your agility and your speed will all follow."

Try Bettle's circuit below to improve your performance in every sport.

The Brooklyn Nets Legs Circuit

Perform one set of each exercise then go straight on to the next move without resting. Rest for 90 seconds after each circuit and do four circuits in total.

Dumbbell Lateral lunge

5-8 reps each side

Grab a pair of dumbbells and stand with your feet hip-width apart. Take a big step to your right, keeping your foot facing forward. Bend your knee and lower your body until your right thigh is parallel to the ground. Keeping your back straight, reverse the movement back to starting position. Repeat to the other side.

Click here for a video demonstration of the exercise

Speed skater squat

4-6 reps each leg

From a standing position bend one knee, raising the opposite leg behind you. Keeping your back straight, squat down until your non-standing leg almost brushes the ground. Keeping the weight on the heel of your planted foot, push up and return to the starting position.

for a video demonstration of the exercise

Single leg Romanian deadlift

8 reps each leg

Stand with your feet together, holding a dumbbell in one hand. Engage your core muscles and pull back your shoulder blades. Slowly lift your left leg as you bend forward at the hips, keeping your back straight. Bend your knee until your torso is nearly horizontal. Exhale and slowly bring your torso back to a vertical position.

for a video demonstration of the exercise

Side plank with leg lift

15 lifts each side

Lie on your side with your legs straight; propping yourself up on your elbow and forearm. Tense your core and raise your hips until your body forms a straight line from ankles to shoulders. Keeping your body straight, lift your top leg to create a 45 degree angle before slowly lowering it to the starting position.






Video: Try This Leg Workout For Explosive Power! [Vertical Jump] | Overtime Athletes

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Date: 13.12.2018, 10:12 / Views: 42342