Fireworks aren’t going to be the explosive things this Fourth of July. Here are five explosive exercises that will help increase your athleticism, power, and accelerate your fitness to new heights.
1. Power Step Ups
Stand perpendicular to a bench or box that is about knee height. Starting with your right side, which should be next to the bench, step up onto the bench and fully extend your knee forcing you to jump slightly off of the bench. On your way down, reverse the motion to bring your left foot back down to the ground lightly and with control. Perform the same motion with your right leg for 10 repetitions. Then switch sides.
2. Squat to Overhead Medicine Ball Vertical Throw
Hold a medicine ball at your chest with your elbows tucked in closely to your body while standing about a foot or two away from a wall. With your feet about shoulder-width apart, squat down so that your thighs are parallel to the ground. Then, on your way up, begin to throw the medicine ball overhead to hit a point on the wall that is as high as you can throw it. While in the standing position, catch the medicine ball while resisting as much impact as you can with the medicine ball and your arms. Repeat for 10 repetitions.
3. Side Rotating Medicine Ball Wall Throws
Standing perpendicular to a wall holding a medicine ball about as high as your stomach, twist towards the wall by turning your hips and pivoting on your foot that is farthest away from the wall and throw the medicine ball at the wall, quickly catching it and repeating. Switch to other side after 10 repetitions.
4. Side to Side Skaters
Begin by standing and balancing on your right leg with your left leg raised off of the ground. Jump from your right leg about two to three feet over to the left and land on your left leg as softly as you can. From your left leg, jump back two feet to the right side, landing on your right leg. Repeat 10 times.
5. Broad Jumps
Begin with your feet about hip-width apart with plenty of room in front of you. Raise both arms up high, then swing them down behind your body while bending your knees. Then, bring your arms back through to generate momentum while leaping forward as far as you can, trying to land on two feet at the same time without having to catch yourself or your balance. Remember to go for maximum horizontal distance over vertical height. Repeat 10 times.