If you want to work your fast twitch muscles and improve muscle memory, incorporating explosive sets into your weight training regimen will improve your power and speed. The goal of this program is quicker response time achieved through lifting lighter weights at a faster pace. Incorporate these techniques twice a week for optimal results.
Medicine Ball Crunch and Twist
Lie on the floor with feet flat on the floor and knees bent. Hold a medicine ball in both hands and curl your torso upwards. Quickly rotate your torso right then left, pushing the medicine ball past the side of each knee. Lower your torso back to the floor. Repeat the sequence quickly for reps as required. If you are looking for a challenge, this exercise may also be done on an incline bench.
Vertical Jumps
Building the muscle memory of your legs is essential for all athletes. Vertical jumps will help build overall leg muscle, while increasing strength and speed. To complete this exercise, stand with feet shoulder width apart. Bend your knees and lower your body into to a ninety degree angle, as if you were going to sit in a chair. Using your legs for propulsion, launch your body upwards, extend your hips, feet, and knees and reach your arms up towards the sky. Drop back to a stranding position, and repeat for reps. to increase the difficulty level, add ankle weights or wear a weighted vest.
Step-Ups
Stand in front of a step-up box designed for weight training or plyometrics. If you don’t have a step-up box you may substitute an aerobic step. Place one foot on the step, extend the working leg and bring yourself to a standing position on top of the box. Step off by bringing your non-working foot back down to the ground. As soon as your non-working foot touches the ground, extend your working leg and repeat the rep. Complete reps for each leg.
