IMG Training Series Part 3: Lower Body Power

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IMG Academy (Bradenton, Fla.) has facilitated the overall athletic development of athletes for more than 35 years. From superstars like Russell Wilson, Andrew McCutchen, Amar'e Stoudemire and Maria Sharapova, to thousands of youth athletes, IMG Academy helps athletes of all ages and ability levels reach their full potential. By teaching revolutionary, innovative and comprehensive training programs, athletes are able to improve across all areas of their game.

This exercise series addresses the core disciplines of an IMG Academy training program, including dynamic warm-up, upper body power, lower body power, starts and acceleration, velocity, strength conditioning, and the fundamentals of the power clean. Dominate your competition this year with help from this encompassing training program.

To learn more about IMG Academy camps or private school, visit imgacademy.com.

To see more workouts from IMG Academy, click here.



Exercise #1 - Box jump and step down

Purpose/Benefit: Develops appropriate jumping and landing mechanics and gets the body ready for more intense power training with a sound technique.
Note: Box height should be determined by whether the athlete can properly land in the athletic position.

Instructions:

1. Establish the starting position by putting your feet right under your hips, swing your arms backwards, and squat back into your heels. Swings both arms forward and jump by pushing both legs straight into the ground by extending ankles, knees and hip joints at takeoff.
 
2. Land on the box with both feet evenly in a squat position.

3. Step off box.

4. Repeat 2-4 sets of 3-5 jumps.



Exercise #2 - Medicine Ball Squat Jump

Purpose/Benefit: Develops lower body power and improves the athlete's ability to sprint and jump.
Note: Use a medium weight medicine ball.

Instructions:

1. Squat to parallel with hands hold the medicine ball between legs.

2. Jump up straight with ankles, knees, and hips completely extended and throw the medicine ball overhead.

3. Let the ball bounce one time and catch it with both hand.



4. Go back to the start position and perform next repetition.

5. Repeat 2-4 sets of 3-5 jumps.

Exercise #3 - Depth Jump

Purpose/Benefit: Improves explosive strength and reactive ability.
Note: This is an advanced plyometric exercise. Before starting, athletes should be able to show good jumping and landing mechanics consistently.

Instructions:

1. Place 2 boxes at the same height. Start with a lower height when first trying this exercise.



2. Start by standing on the first box.

3. Jump down off the first box to the ground landing on the balls of your feet with legs slightly flexed, muscles mildly tensed and jump up to the next box right as you hit the ground.

4. Repeat 2-4 sets of 3-5 jumps.

Exercise #4 - Bound

Purpose/Benefit: Develops single leg power to improve running speed and efficiency.

Instructions:



1. Begin standing straight with both legs together.

2. Push off the front leg and drive the opposite knee forward as high as possible before landing.

3. By achieving full extension of the back leg, the athlete stays in the air in order to cover as much distance as possible.

4. Alternate legs each time you perform this exercise.