Explosive Leg Power

Recommended practice time: 25–35 min

Introduction

Build explosive force for fast edge changes and solid pressure transfer using plyometrics, triple extension and reactive drills.

Essentials / steps

  1. Activation & prep
    5–7 min: hip/ankle mobility, low-intensity pogo jumps and skips. Prime tendons & joints.
  2. Triple extension
    Light load or med-ball: triple-extension jump with soft, hip-led landing.
  3. Lateral & reactive hops
    Line/bench hops, then drop-to-stick and depth jump from a low box. Rest 60–90 s.
  4. Contrast & progression
    Pair 3–5 heavy half-squats with 3 explosive jumps. Progress height/distance; never to failure.
Explosive leg power: plyometrics, triple-extension drills, lateral hops and safe progressions for skiers.
Sequence: activation → triple extension → reactive lateral hops → contrast/progression.

Typical mistakes

  • Locked-knee landings; insufficient hip flexion.
  • Too many reps—quality drops and tendons get “flat.”
  • No rest between reactive sets—CNS needs recovery.
  • Progressing without knee valgus control.

Questions

How many sets?

2–4 sets per drill, 3–6 reps. Quality over quantity.

Where in the week?

After rest or a light day; avoid heavy leg fatigue before plyos.

Instructor’s tip

“A jump is only as good as the landing. Land quiet: knees track mid-foot, hips absorb.”

Conclusion

Explosiveness thrives on crisp reps and smart progressions. Stop before fatigue—speed is the goal.