Top Speed Training Exercise: Deep Knee Bend Jumps

Do these top speed training exercises: deep knee bend jumps and deep knee bends. They will help improve your speed and vertical jump height. The fastest players often have the highest vertical leaps.



Deep knee bends will strengthen your knees and ligaments around them. Having strong, stable knee structures will influence how high you can jump.

For deep knee bends, make sure that your back is straight when you are bending your knees. Crouch down as low as possible and rise back in a slow motion. Repeat this exercise for 10-15 repetitions. You can add dumbbells to this exercise as you progress.

Deep knee bend jumps are like deep knee bends. When you reach the lowest point of the crouch, leap vertically and explosively as high as you can. When you land, crouch back down and jump again. Do 10-15 repetitions.

Make sure you have perfected jumping and landing techniques to avoid injury.

Include deep knee bends and deep knee bend jumps in your sports fitness training routine to improve your speed and power.

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Mark Dilworth, BA, PES
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