how to improve leg power??

Practice moving around and getting in and out quickly...
I'd like to tell you there's some secret, but that's basically it.

Other than that,there are some exercises you can do like sprints, squat jumps, etc...those will help get those legs strong. You could take up some dance classes too. It helps with coordination and balance.

 

Power is different to speed.

In answer to the power question I do squat thrist, prefer no weight myself as I think this would rtain the wrong muscle type, just my opinion.
I propel myself up withthe feet off the floor, so its basically the equivalent of doing a clap pushup (minus the clap).

 

What?

 

Translation: he likes to do jumping squats (i think thats right)

 

Exercise your legs.

 

Was more of the "muscle type" I was asking about.

 

Well Ive heard when you do pushups slowly you train the wrong muscle group, you train yourslef for slow resistance movement.
Basically apply that to the legs.

 

He was refering to fast versus slow twitch muscle tissues.

But don't you also utilize your fast twitch muscles when doing heavy squats?

So the question then becomes, are jump squats better than doing heavy squats for developing leg power?

 

Plyometrics

 

In laymans terms: Heavy squats train your muscle to generate more force. Jump squats train your muscle to apply your force quicker but is limited by ability to generate maximum force.

So get strong then jump like crazy=improved leg power. Theres other ways to go about it too though.

 

chase chickens like rocky

 

plyometrics
strenght training 5 sets x 5 reps
isometrics

 

Pretty much what I do minus the isometrics. I'm not convinced isometrics help in developing strength and power over the total range of motion. However, I could be wrong.

I'd suggest splitting your workouts, so you do plyometrics on certain days and do strength exercises on alternate days.

 

You have to really. Read up on Westside training, they have dynamic (speed days) and max effort training days.