How to Develop Explosive Power

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plyometric and power workout

How to Develop Explosive Power For Athletes

Every athlete wants to know how to develop explosive power for their sport to be able to jump higher, run faster, and change directions quicker.

To build explosive power, you need to train strength and speed to increase your ability to produce power.

Your workouts need to have movements that require you to produce enough force in a short amount of time. There are many forms of exercises to help you build explosiveness. It’s always great to have a balance and diverse set of drills to help you build power.

Incorporating plyometric drills, ballistic movements, and weightlifting variations can help you improve those qualities. There are some exercises that require tons of coordination and learning but the most effective drills are simple to learn and allows you to focus on putting maximum effort and intent to move weights quickly.

Here is a workout that you can do to build explosive power to perform better in your sport.

PLYOMETRICS & POWER WORKOUT

SINGLE LEG DUMBBELL BOX SQUAT

How to perform:

  1. Find a box that is knee-height level.
  2. Bring your heel close to the box.
  3. Squat down with one-leg and lightly tap the box
  4. Explode up as if you were going to jump on one-leg (It’s okay to have your heels come up).

TALL ALTERNATING BOUNDS

How to perform:

  1. Hop on one-leg as high as you can.
  2. Quickly rebound as soon as you touch the ground.

LATERAL SKATER HOP

How to perform:

  1. Similar to the bounds, hop on one-leg to the side.
  2. Quickly rebound side to side.
  3. You want to focus on covering ground laterally.

CLEAN PULL

How to perform:

  1. Load the barbell with a weight that you can pull without grinding.
  2. Pull the barbell and explode off your midfoot/balls of your feet.
  3. Add a shrug at the top of the movement.

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