14. Horizontal Jump to Tuck Jump: Here's another power-producing leg exercise that teaches the body to change directions very quickly. Stand with both feet together. Bend the knees slightly and jump as far as possible to one side. Upon landing, immediately perform a tuck jump. That's one. Repeat in the opposite direction with no pausing between reps.
15. Plyometric Push-Up to Squat: Combine upper- and lower-body explosiveness into one awesome (and super-advanced) move. Start in traditional push-up position, and then quickly push through the hands as hard as possible to generate some momentum. As the body rises, tuck the knees to the chest and simultaneously bring the feet to land under the body. The landing position is a deep squat. Hold it for a second and then jump back into a push-up position to repeat.
16. Single-Leg Jump Squat: Balance on one leg, grounding your weight in the heel, and lower into a single-leg squat. Extend the arms forward for balance. Hold momentarily at the bottom of the squat, then throw the arms downward to generate momentum and jump up off the standing leg. Softly land on the same leg and then head straight into the next rep.
More: 6 Moves for Leaner Legs
17. Concentric Box Jump: This is one of the best exercises to build powerful legs and an amazing vertical leaping ability. Grab a seat on a step or bench and set another higher step or box (use something solid) about a foot in front of the first bench. From a seated position, push through the heels, throw the arms forward, and jump up onto the box landing with two feet. Step down, grab a seat, and do it again.
While there is not one best way to exercise, explosive-bodyweight training can be a great addition for athletes and non-athletes alike. For those trying these moves for the first time, be sure grab an experienced friend or personal trainer before getting explosive. Remember, the goal is always quality over quantity once things start heating up.
What explosive exercises do you use to improve your game? Tell us in the comments below or tweet the author at @greenfit_health.
More: A Stretching Routine to Prevent Injuries
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