Monday, July 22, 2024

Get stronger, faster with triple extension training

“Triple extension” refers to a type of exercise training movement used to develop lower-extremity explosive power and force production. Triple extension training involves the hips, the knees, and the ankles. When executing a triple extension movement, all three sets of joints move from a flexed (bent) position to an extended (straight) position. Thus, triple extension movements involve the flexion and subsequent forceful extension of the hip, knee, and ankle joints.

I am an advocate of triple extension training for the development of lower-body strength, speed, and explosive power, for virtually all athletes. Triple extension training is important for all athletes, as this movement is executed when running, jumping, kicking, swimming, throwing, hitting, blocking, and tackling. Specifically, jumping in basketball and volleyball: pushing off the back leg to throw in baseball and football; driving through a block or tackle in football; even pushing off during swimming and diving are examples of how this movement applies to sports. Because of its broad application, triple extension training is a great way to prepare and develop the body for such explosive movements by conditioning the muscles and ligaments for these types of movements.

Ultimately, triple extension exercises build lower-extremity strength and power, increasing the amount of force you are able to generate against the ground, providing the means to run faster, jump higher, etc.

The following exercises are a few examples of movements that employ triple extension:

  • Olympic lifts, such as cleans and snatches
  • Plyometrics, such as squat jumps and box jumps
  • Traditional strength training exercises such as squats and deadlifts
  • Non-traditional strength training exercises, such as kettlebell swings and tire flips

Because these exercises are higher intensity and require greater energy expenditure, they should be performed at the beginning of your workout, after an appropriate warm-up. Don’t go overboard with the amount of weight you use to perform these exercises. The benefits of triple extension exercises can be realized with relatively light weight. The key is to employ a full range of motion and try to execute each rep under control. Any of the exercises (above) performed with light-to-moderate weight can improve your strength and power.

Steve Hare
Steve Harehttp://www.ohiovarsity.com
Steve Hare is the Chagrin Valley Conference's Sports Information Director. He also created and publishes OhioVarsity.com, an online publication dedicated to providing hyperlocal coverage to area high school athletic programs. Hare began covering high school sports for the Lake County News Herald in 1997. Hare attended Willoughby South High School through the middle of his senior year, then graduated from Berkshire High School in Burton in 1986. He played football, wrestled and was an all-Geauga county baseball player (1986). He lives in Chardon with his wife Paulette and their children.

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