下肢爆发力训练主要采用负重练习、抗阻力练习和跳跃练习。练习量约为最大负荷量的60%～75%,动作速度快,完成5～7组,每组10次左右。采用跳跃练习时,选择距离在60～100米负重或不负重的快速跳跃练习。一、负重和抗阻练习(一)负杠铃练习(全蹲、半蹲、1/3蹲)从最大负荷量的70%～80%开始,逐渐增大到100%。完成5～ Lower limb explosive training mainly uses weight-bearing exercises, resistance exercises and jumping exercises. Practice the amount of about 60% to 75% of the maximum load, fast movement, complete 5 to 7 groups, each group of about 10 times. When using jumping exercises, choose a quick jump practice with a load of 60-100 meters or no load. First, the load and resistance exercises (a) negative bar exercises (squat, squat, 1/3 squat) from the maximum load of 70% to 80%, gradually increased to 100%. Complete 5 ~