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A Better Way To Blast Off


Spring higher in sports by utilizing a technique known as "triple extension" in your training sessions. Triple extension means to fully extend at three joints: the ankles, knees, and hips.

During jumping drills, check your form in a mirror or ask your training partner to make sure that you're extending at the ankles, knees, and hips, suggests Masaya Sakihana, a performance specialist at Athletes' Performance in Tempe, Ariz.

This may seem like a small detail, but straightening your ankles alone can increase your total power by 5 to 15 percent, says Sakihana. The result: You'll boost lower body power and perform better in sports.

Try this training technique in any jumping drill, like the explosive exercises in this high-flying workout.

Tags: Basketball, Plyometrics, Hip, Knee, Ankle, Power, Volleyball, Sports Performance