LEG LIFTERS!
6 Exercises for Explosive Power
Peak power, speed, explosiveness and flexibility are qualities sought by athletes for their legs, and here are six great exercises that get results. Plyometrics develop the power and explosiveness. Dumbbell drills build strength and endurance. Alternating exercises of each blasts legs into superlative shape. Take a pair of not-too-heavy dumbbells, then proceed to do a plyometric exercise followed by a dumbbell drill. Take a minute or so between exercises to recover. Do one or two sets of each maneuver.
Photography by KEITH MUNYAN
High Knee Kicks
Stand with feet together and arms at sides. Proceed to jog in place, bringing each knee higher and higher. Perform for one minute.
Flat-Footed Squats
Stand grasping dumbbells at sides, with legs apart. Keeping the back straight and head up, proceed to squat until thighs
are almost
parallel to the floor. Pause,
then rise to starting position. Perform
10 repetitions.
Walking Lunges
Lower into a lunging position and proceed to take steps forward, rising slightly for each before landing on the forward foot. Perform for one minute, then rest briefly.
Side Lunges
Stand grasping dumbbells at sides, with legs wide apart. Proceed to step to the right, lunging down until the thigh is almost parallel to the floor. Pause, then rise and next lunge to the left. Perform 10 alternating repetitions with each leg, then rest briefly.
Toe Raises
Stand grasping a dumbbell by your side in the right hand, with the right foot on a raised surface, the left foot behind the right. Holding a stationary object for support with the left hand, proceed to rise up on the toes of the right foot. Pause, then lower. Perform 10 repetitions, then switch the dumbbell to the left hand, hook the right foot behind the left and do another set with the left foot rising.