How to Do Burnouts
Burnouts are a lower body exercise that focuses on the upper calf muscle to develop explosive leaping ability. They also indirectly work the core and upper body making them a useful addition to any workout. When combining this exercise with other exercises that focus on the quad and hamstring, an athlete will see improvement in leaping ability, fast twitch muscle fibers and acceleration.
Instructions
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1
Stand in an athletic position with your feet shoulder-width apart and your arms at your sides.
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2
Raise up on to your tip-toes high enough to feel the top of your calves engaged.
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3
Hop three or four inches in the air.
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4
Land on your toes and hop back up as soon as possible minimizing the time your feet or on the ground.
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5
Repeat steps three and four multiple times.
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1
Tips & Warnings
Really concetrate on working the top of your calves. This will make the exercise more difficult, but the reward will be higher.
Keep you legs slightly flexed throughout, but jump only using your calves.
Set goals for yourself in terms of reps and sets starting low at two sets of 100 reps and working up to five sets of 500 reps.
Wear shoes with good cushioning to lessen the negative impact this exercise might have on your legs.
