Create Profile

Creating your profile will enable you to submit photos and stories to get published on News24.

Please provide a username for your profile page:

This username must be unique, cannot be edited and will be used in the URL to your profile page across the entire 24.com network.

Facebook Sign-In

Hi News addict,

Join the News24 Community to be involved in breaking the news.

Log in with Facebook to comment and personalise news, weather and listings.


12 minutes to explosive strength

05 April 2016, 14:57

“What’s the most important athletic trait in nearly every sport? The ability to explode.”

So says trainer Rob McClanaghan. He goes on to explain that stamina, strength and general speed are all very important, but sheer explosiveness is often what separates the great players from the good ones.

There’s also a sweet side benefit to working on this trait. The explosive muscles are what make your physique look truly impressive - and it works both ways, for you can only become explosive once your body becomes lean and muscular. The explosive muscles are essentially your type II muscle fibres (which give your body its shape), as opposed to the type I fibres (which are produced by endurance activities like running or cycling). Type II muscle fibres are the reason sprinters, wide receivers, volleyball players and basketball players all look so chiselled.

According to McClanaghan, basketball requires a lot of physique-enhancing (i.e., type II–developing) movements. “Going forward, laterally and backward, as well as jumping in different directions - that’s basketball. And that’s why these guys are so fit: because their muscles are being developed from every angle, with explosive movements.” Don’t play basketball? Not to worry, says McClanaghan. “You can get all the same benefits in your own workout.”

12 Minutes to Explosive Takeoff

McClanaghan recommends doing the following 12-minute speed workout three or four times a week, after a warm-up but before your strength-training workout, or even before your standard cardio. Move from one exercise to the next, pausing only to catch your breath. The ideal place for this workout is a grass field or a basketball court, though it can be modified for a smaller place. Do each move for approximately 20-30 seconds.

  1. High Knee: Stand upright and sprint by bringing your knees up high toward your chest as quickly as possible, combining with an alternating arm action.
  2. Butt Kick: Same as above, yet the heels of your feet should hit your butt on each stride. Legs should move quickly, but you shouldn’t move over too much distance.
  3. Carioca: Move laterally, shoulders square and facing forward while feet cross over each other quickly.
  4. Skip, Touch Inside Heel: Produce high skips and touch the inside heel of the front skipping leg with the opposite hand on each stride.
  5. Forward Skip With Arm Circles: Skip while doing forward arm circles and then backward arm circles.
  6. Frankenstein: March forward with each leg swinging straight up while opposite straight arm hits the toe.
  7. Spiderman: Bang out some push-ups, but bring one knee to your elbow after each rep. Switch legs after each push-up.
  8. Inch Worm: Keep your legs straight, bend over at the waist, and touch the floor so your body forms a V. With your toes still, inch your hands forward until your body is stretched out, then inch your feet forward until your body is back at the V. Repeat.
  9. Bear Crawl: Walk 15-20 feet forward and then backward like a bear, with back parallel to the ground, legs bent and arms partly bent.
  10. Ski Jump: Stand on one leg, do a quarter squat and explode in the air toward the other leg. Land on the other leg, load in the same way and then spring back. Go back and forth.
  11. Backpedal: Run backward fast, with the balls of your feet touching the ground as often as possible.
  12. Backward stride sprint: Sprint backward, with each leg taking full strides (so the heel of each leg nearly hits your butt) and staying on the balls of your feet.
  13. Single Leg Jump: Jump forward on one leg for 20 feet, then switch legs.
  14. Every Two Steps, Cut: Run forward, then plant the outside foot and cut in the opposite direction every two strides.
  15. Line Jump: Jump laterally over a line as fast as possible, back and forth, on both feet. Try to minimize the amount of time your feet are on the ground.
  16.  Gallop: Gallop forward with one leg taking the lead for 20 feet, then switch to the other leg.

(By Ethan Boldt For Men's Life Today)

- Health24


Read News24’s Comments Policy

Comment on this story
Comments have been closed for this article.

Read more from our Users

Submitted by
Shakila Alivitsa
Submitted by
Shakila Alivitsa
What do men mean when they say th...

As much as men think they are the ones confused by relationships, they have a better idea of it than most women actually do. Read more...

Submitted by
Victor Tinto
Rift Valley leaders to hold meeti...

Rift Valley leaders will hold a meeting to decide DP William Ruto's place in the Jubilee Party following emergence of Peter Kenneth as a main challenger to his place within the current structure. Read more...

Submitted by
William Korir
DP Ruto, not Kenneth the main man...

DP William Ruto will be the main man for the Jubilee Party in 2022, Kiraitu Murungi insists. Read more...

Submitted by
William Korir
Jittery times for DP Ruto as Kenn...

Peter Kenneth is a genuine threat to DP William Ruto's 2022 State House bid... and the DP's allies know it. Read more...

Submitted by
William Korir
I will name those sabotaging DP R...

A Jubilee Party Governor says that he will name and shame those within Jubilee he says are undermining DP William Ruto's 2022 State House plans. Read more...