Effect of low-load resistance combined with single-leg pressure training on the explosive strength of lower limb muscles in athletes

Background In the triple jump event, the explosive power, coordination, and specialized performance of lower limb muscles are key factors determining athletes’ performance. However, traditional high load resistance training has limitations in improving athletes’ lower limb coordination and sustained explosive power. Objective The main purpose of the study is to investigate the training effect of low-load resistance combined with single-leg pressurized exercise method on athletes’ lower limb muscle explosive power, coordination, and special performance. Method For the study, twenty male triple jumpers were enlisted and split into ten-person experimental and control groups at random. The training effects of conventional single-leg high load resistance training and low-load resistance mixed with single-leg compression training were compared using the experimental approach. The experimental duration was 8 weeks. Before and after the experiment, the athletes’ lower limb muscle circumference, body composition, lower limb dynamic balance ability, isokinetic strength, counter movement jump, one repetition maximum squats, key performance indicators of lower limb explosive power, and triple jump special scores were tested. Results After an eight-week training period, the experimental group showed significantly greater improvement than the control group across key performance metrics. Specifically, the experimental group showed superior gains in lower limb muscle circumference, dynamic balance, isokinetic peak torque, and maximum power in the countermovement jump ( p < 0.05). Furthermore, their 1RM squat strength and triple jump performance were also significantly enhanced. Conclusion It shows that the low-load resistance combined with single-leg pressurization exercise method can effectively improve the athletes’ lower limb explosive power, coordination, and special performance. This provides a reliable lower limb explosive power training program for athletes and coaches.