Dwyane Wade Develops Single-Leg Power, Speed and Jumping Ability

Dwyane Wade is one of the fastest and most explosive players in the NBA because of his focus on single-leg strength and power. In basketball—or any sport, really—sprinting and jumping require an athlete to absorb and then generate massive amounts of force with one leg. Very rarely does an athlete push off both legs at the same time.

Knowing this, Dwyane Wade’s off-season strength coach Tim Grover prescribes an explosive, single-leg variation of a Leg Press. “I want him to generate as much force as possible, not only from a single-leg jump, but also from a running standpoint,” Grover says. “Our workout is geared toward a lot firing of the hamstrings and glutes, and by bringing the leg all the way back, that’s what he was doing.”

If you don’t have access to an Alternate Leg Press machine, perform sets of Single-Leg Presses on a standard Leg Press machine. Superset this exercise with Dwyane’s Slideboard Jackknife and Abduction.

Check out Dwyane’s entire workout here.

Alternate Explosive Leg Press
• Assume position on Alternate Leg Press machine with knees bent at a 90-degree angle
• In alternating fashion, explosively extend each leg completely, making sure to achieve 90-degree knee bend with opposite leg
• Continue in alternating fashion and aim for target reps within specified duration

Sets/Reps: 3x15 each leg within 20 seconds
Coaching Points: Bring knee to minimum of a 90-degree angle each rep

Josh Staph
- Josh Staph is the Senior Vice President, Content at STACK Media and joined the company shortly after it was founded in 2005. He graduated from...
Josh Staph
- Josh Staph is the Senior Vice President, Content at STACK Media and joined the company shortly after it was founded in 2005. He graduated from...

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 153,019
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,502
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,270,518
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,626,320
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,170,372
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,683
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,256
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,395

Load More
More Cool Stuff You'll Like
2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

Perfect Planks: How to Make this Classic Exercise More Effective

Perfect Planks: How to Make this Classic Exercise More Effective

Build Elite Strength With This Training System

Build Elite Strength With This Training System

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

Heavy Rope Workout for Big Gains

Heavy Rope Workout for Big Gains

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

Building Brakes for More Speed

Building Brakes for More Speed

YardBarker