Three Exercises that Effectively Increase Leg Power


Three Exercises that Effectively Increase Leg Power


Many like to believe that performance on the court is hinged on the type and quality of shoes that they are wearing. Because of this, they spend hundreds or even thousands of dollars just to get hold of basketball shoes with the most advanced technologies.

While the shoe is really an important factor to consider, it does not really exert that much influence if the player’s foot and leg are not strong enough to withstand a beating on the court. If you are serious about basketball, then exercising your legs and body should always be part of your daily routine.

We discuss in the subsections below three exercises that have been seen to be effective in strengthening the muscles and bones in your legs.

Jumping Lunges

Jumping lunges target your glutes, quadriceps, and hamstrings. These muscle groups, when properly exercised, help you become more explosive on the court no matter how much cushioning you have in your shoe. To do this exercise, start with your feet approximately your hip width apart. Step your left leg forward until your left thigh is parallel to the floor and your right knee almost touches the floor. From this position, make a quick jump. Switch leg positions in mid air. Exert effort to achieve a controlled and stable landing. Your landing position should be the reverse of your starting position; it’s the right thigh now that runs parallel to the ground and it is your left knee that almost touches the ground. Repeat the process. Do this in four sets, with six to eight repetitions in each set.

Front Squats

The squat is one of the most common but undermined exercises today. It is a compound exercise that targets a lot of muscle groups including the abdominals and the outer thighs. To do this exercise, start with the feet your shoulder length apart. Make sure that you bring your chest out and your back is kept flat. Slightly bend your knees. This exercise is usually done with a bar or barbell on the shoulder. But if it is your first time doing this, you can just lightly place your hands on the back of your head to mimic the with-barbell position. Start your descent by pushing your hips down until you achieve the sitting position. Make sure that your buttocks appear slightly arched. Hold this position for a while and then go back up. Do four sets with six to eight repetitions in each.

Box Jumps

Box jumps help develop your vertical leaping power, which will be very useful during rebounds and blocking. To do this exercise, you would need a plyometrics box. Facing the box, position yourself at least a foot away. If you need more room for leverage, feel free to move a bit farther away. Gather strength for your jump by slightly bending your knees and swinging your arms forward. Do your vertical jump. Keep your feet level so you’d have a stable base to land on. When you gently land on the box, do not lock your knees to avoid injuries. Again, do this in four sets with six to eight repetitions in each set.

Strong legs do not only benefit basketballers. They also become a huge plus to those who do football, softball, and any other event that involves running. A strong lower body is also helpful to those who love biking, especially if they want to do it for a sustained period as when biking from city to city. A bike anatomy guide will teach you how to properly configure your bike so that it can keep up with the amount of power your well-trained legs can exert.