Box jumps are excellent exercise to develop fast twitch fibre muscles which are involved in creating maximum speed. Feet shoulder width apart. Quarter squat position. Use your arms to propel you up as they include 10% of your power. Try and land softly without making much noise and land in the bottom position of a squat. Concentrate on 5 good reps with sets of 3-5. If you play any kind of sport that involves jumping off the ground then you should be doing this. Regular inclusion will eventually lead to higher performance in your jumping capability. Thanks again to Iryna for shooting the video. #boxjumps#highperformance#fasttwitchmusclefibres#power#speed#speedtraining .#fitfam ##leisureland#IrynaBarouskaya .#getgofitshane .
Today i did a speed and power session. This is the same exercise i did in the last video. It isolates the hamstring muscles(bicep femoris) and also the glute muscles. Has been shown to improve speed when implemented regularily in your programme. The assistant holds and firmly presses my heels to the floor to create stability. Squeeze your glutes before leaning forward and continue squeezing all the way to the bottom.Aim for about 6 to 12 reps with sets of 3-4. I want to say thank you to Iryna for helping me with the exercise. #glutehamraise#nordiccurl#fitness#speed#speedtraining#hamstringstrength#leisureland ##IrynaBarouskaya .