Leg Extensions - Explosions

Explosivity is not so much about strength as it is about the ability to apply whatever strength one has in the shortest burst of time.

Most data indicates that the ratio of fast-twitch to slow-twitch muscle fibers in an individual is genetically determined, but whatever you do have can be improved with training.

Current thinking is that doing slow-twitch exercises such as long-distance running and most common aerobic exercises are useless -  if not actually harmful for those who want to develop explosive power.  M\easurements show that marathon runners and long distance swimmers have pathetic vertical leaps - 12 inches or so, on average. After these athletes stop long distance work, their vertical leaps tend to increase to the low 20 inch range.

The theory is that long distance work causes the slow-twitch fibers to grow in diameter and overwhelm the fast-twitch fibers. A consultant to the Dallas Cowboys states, "Cease and desist jogging, -- athletes should never, ever jog until they are old and used up, like I am". He is 44.

There is wide-spread recognition of the importance of explosivity and, in particular, of specific training techniques that will develop it.

Simply put, explosivity is this: The athlete crouches and, in doing so, lengthens certain foot, leg, hip, back and arm muscles, storing energy when those muscles are stretched. By contracting those muscles in rapid sequence, the athlete exerts a force that accelerates the body upward. The faster the contraction, the higer the jump.

Caution: Free weights are best used as training aids, never machines. A person could spend many weeks in the weight room and see absolutely no improvement in skating ability at all.