Want to strengthen your legs?! Steven Celi can not only help you with that, but can also get your vertical up! For all those high flyers, take a look at this workout below to get some serious leg gains.Steven will take you through this explosive workout:Depth JumpsFind a platform 12-24 inches.Step offLand and react to jump as fast as possible.The goal is to absorb the landing forces and jump as high as possibleThe added height of the box is a great way to create more natural forcesGoblet SquatsHold the weight by your chest and squat to parallel 90ºSquat formChest upCore engagedStay balanced on feet dont let feet rock too far on toes. Push through but and hamstringsSit your butt backThe goal is to move with intention and explode on the way up.Utiilzing the hips, glutes and hamstrings in a similar range to an actual jumpLunge jumpsFind your lunge base at 90ºJump up using a large arm swingAlternate legs in the air and land Land and explode back up as fast and as high as possibleThis is a high amount of load on hips and hamstringsRequires a lot balance and strength!Single leg Box JumpGreat exercise to increase running and jumping speedUse non jumping leg to drive knee upTry to find a box that pushes you to jump high and use a lot of force through the hip flexorAnkle strength & mobilityJumping is a ton of force on our bodies we need to work from the ground up.Starts with ankles and even the toesPreferrably use flat shoes or barefootIn an alternative lunge position, find a light weight suitable for you and place on top of your kneeDo 12 reps with 6 second holds for each repPush the knee directly over the toes(should feel in front and back of ankle maybe even calfThere should be no pain Sissy squats (knee protection)Jumper’s knee is one of the most common ailments among dunkers.Sissys squats are fantastic to hit the full range of the knee tendonThey are EXTREME load so they take a long time to work up to full range and depthStart by engaging glutes & coreSlowly lower your body pushing knees over toesWithout pain lower to the floor (onto a pad)Push back up keeping core & glutes engaged *key*This exercises targets the VMO quad muscle that’s often missedCORE IS HUGE!Hollow body planks 2 minStandard plank 2 minAb wheel 2 x sets of 20Hanging leg raises 20 middle, 20 each sideIf you want to see more workouts like this make sure to follow Steven Celi and Jed North on Instagram!
