Movements For Training Explosive Power

Exercises that train strength and speed can improve athletic performance and reduce the risk of injury during activities that require high power output with quick acceleration. Here are five movements you can use to improve explosiveness and power that are especially helpful for sports athletes.

1 - Seated Box Jump

Place two boxes next to each other (between 1 and 2 feet apart). Sit on the shorter box, facing the taller one with your feet flat on the ground. If your boxes are the same hight, it doesn't matter which one you sit on. Then drive through the ground to jump up and land on top of the other box. Because you're starting from a static seated position, this variation of the box jump improves your acceleration capacity while also building overall leg strength.

2 - Jumping Lunge

Prepare to jump by bending both knees and sinking into a deep lunge. Contract your core muscles then quickly drive both feet into the floor and launch your body upward, fully extending your knees and hips. While in the air, bring your feet together and switch positions as you land. Jumping Lunges challenge athlete's power in each push-off as well as their coordination, balance, and ankle stability.

3 - Dumbbell Push Jerk

Stand with your feet shoulder width apart and dumbbells on the shoulders. Dip your knees then press through your heels exploding up into a slight jump, then catch the weight overhead with a full lock out of the arms in a slight squat. Be sure to open the hip and stand up straight to finish the rep. All jerk variations consist of using the hips and legs to create upward momentum, then dipping a second time to receive the load in a partial squat. Using 2 dumbbells adds a demand for coordination.

4 - Sit Up Wall Ball Shot

Lay down with back on the floor and knees bent directly in front of a wall. hold the medicine ball with both hands overhead then sit up using your abs and immediately throw the ball as high as possible against the wall in front of you. Catch the ball and return to the starting position. This movement targets abs, arms, lats, and quads. Its effectiveness as a power exercise is 100% in the hands of the athlete. It is excellent for explosiveness if you explode up. if you perform the movement slowly, or pause between the sit up and med ball toss, it will be great for abs and endurance, but not so much for power.

5 - Finger Clean

A finger clean is a hang clean performed with a finger grip. Hold the barbell with only your fingers, release your thumbs and open your hands. deadlift the bar and stand upright with the bar hanging across your hips. Do a quarter-squat before driving off the floor as powerfully as you can, almost as if you’re jumping. The bar should fly up, then dip beneath the bar and catch it in a front rack position with your elbows facing straight in front of you. This exercise teaches you no to use your arms to pull up the bar which forces you to rely on the power in your hip muscles. It is also a great exercise for grip strength.