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Knowledge Library

Power

61 topics
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Power61 topics
AnatomyPhysiologyProgram DesignAssessmentEquipment
AnatomyAssessmentBalanceCalisthenicsCardioConditioningEquipmentExercisesFlexibilityMind & BodyNutritionPhysiologyPopulationsPowerPrinciplesProgram DesignProgrammingSafetyTrackingTraining SystemsWellness
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Duration

◆ Exercise

26 topics

Power
A-SkipA marching/skipping drill that grooves high knee drive, a dorsiflexed foot, and a downward "punch" strike under the hips — the foundational sprint-form drill.
Power
B-SkipAn A-skip that adds an active leg extension and "paw-back" before the foot strikes — teaching the active, claw-like touchdown and hamstring action of sprinting.
Power
BoundingExaggerated, powerful running strides that maximize air time and horizontal distance per stride — a high-intensity single-leg plyometric that transfers strongly to sprinting.
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Box JumpA two-foot jump up onto a raised box, landing softly on top — a lower-intensity way to train upward jump power while reducing landing impact.
Power
Broad Jump (Standing Long Jump)A maximal horizontal jump for distance from a two-foot takeoff — trains horizontal power and the posterior chain.
Power
Butt KicksA running drill that snaps the heels up toward the glutes with a quick cadence — grooves fast heel recovery and "stepping over" the opposite knee.
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Cone DrillsSprint-cut-and-redirect patterns marked by cones — the core change-of-direction drills (e.g., box, L/W/zig-zag, 3-cone) that train deceleration, cutting, and re-acceleration.
Power
Depth Jump (Drop Jump)Step off a box, land, and immediately rebound into a maximal jump — the highest-intensity plyometric and the classic reactive-strength drill.
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High KneesA fast running-in-place/forward drill driving the knees high with quick ground contacts — builds knee drive, stride frequency, posture, and serves as a warm-up.
Power
Jumps in PlaceRepeated low vertical jumps that land and immediately re-jump on the same spot — the lowest-intensity entry plyometric for grooving landing mechanics and the SSC.
Power
Agility Ladder DrillsFast, patterned foot placements through a flat ladder — develops foot quickness, coordination, and rhythm, but is mainly a warm-up/coordination tool rather than true agility.
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Lateral Bound (Skater Bound)A powerful sideways push off one leg to land and stabilize on the other — trains frontal-plane power for cutting and change of direction.
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Medicine-Ball Chest PassAn explosive two-handed chest pass of a medicine ball to a wall or partner — a ballistic horizontal-push power drill that lets the load be released, avoiding end-range deceleration.
Power
Medicine-Ball Overhead ThrowAn explosive overhead (forward or backward) medicine-ball throw using triple extension and the whole posterior chain — a total-body ballistic power drill.
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Medicine-Ball Rotational ThrowAn explosive sideways/twisting throw of a medicine ball into a wall — trains transverse-plane (rotational) power for swinging, throwing, and cutting sports.
Power
Medicine-Ball SlamDrive a medicine ball overhead then violently slam it to the floor — an explosive lat/trunk power drill and easy-to-scale conditioning tool.
Power
Clap / Plyometric Push-UpAn explosive push-up where the hands leave the ground at the top (sometimes with a clap) — the bodyweight upper-body plyometric for the stretch-shortening cycle of the pressing muscles.
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5-10-5 Pro Agility DrillStart in the middle, sprint 5 yards one way, 10 yards back the other way, then 5 yards to finish — a short lateral COD drill and standard combine test.
Power
Shuttle RunRepeated back-and-forth sprints between two marks with a turn at each end — trains acceleration, deceleration, turning, and (with volume) anaerobic conditioning.
Power
Single-Leg HopsRepeated hops on one leg for height or distance — a high-intensity drill that doubles per-limb load and builds single-leg reactive strength and stability.
Power
Skater HopsContinuous side-to-side single-leg hops mimicking a speed skater — trains frontal-plane power, lateral stability, and reactive change-of-direction control.
Power
Sled Work (Pushes, Pulls, Resisted Marches)Pushing or towing a weighted sled to add resistance to the drive phase — builds acceleration, horizontal force, and lower-body power (and conditioning at higher loads/volumes).
Power
Squat JumpA maximal-effort vertical jump from a squat — the basic strength/power jump testing and training drill.
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T-Test (Agility Drill)A T-shaped course combining a forward sprint, lateral shuffles to each side, and a backpedal — trains and tests multidirectional agility (forward, lateral, backward).
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Tuck JumpA vertical jump in which the knees are pulled up toward the chest at the apex, performed in repeated cycles — a moderate-intensity plyometric.
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Wall Drills (Acceleration)Lean into a wall in a rigid forward-lean position and drive the knees, teaching the body line, positive shin angle, and front-side mechanics of the acceleration phase.

◆ Concept

18 topics

Power
Acceleration vs Max-Velocity TrainingAcceleration training develops the leaning, horizontal-force "drive" phase; max-velocity training develops the upright, reactive top-speed phase — they need different drills, distances, and cues.
Power
Agility vs Change of DirectionChange of direction is pre-planned fast redirection; true agility adds a reaction to a stimulus — perception and decision-making plus the physical redirection.
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Change-of-Direction (COD) MechanicsChanging direction is a braking-then-reaccelerating task — decelerate eccentrically, plant with a stable knee/hip, lower the center of mass, and push off explosively into the new direction.
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Cutting MechanicsA cut is a sharp redirection off a planted foot — done safely with the hip and knee controlling a toe-aligned plant, not an inward-collapsing knee.
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DecelerationThe controlled, eccentric braking of body momentum — a trainable skill that limits change-of-direction speed and protects the knee when done well.
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Force-Velocity CurveThe inverse relationship between how much force a muscle can produce and how fast it shortens — heavy loads move slowly, light loads move fast.
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Plyometric Intensity Levels (Low to High)Plyometric drills range from low-intensity (small jumps in place) to high-intensity (depth jumps, single-leg work); progress up the ladder only as competence and tolerance allow.
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The Three Phases of a Plyometric (Eccentric, Amortization, Concentric)Every plyometric has three phases — a loading stretch (eccentric), a brief pause (amortization), and an explosive push (concentric); the shorter the middle phase, the more powerful the result.
Power
Plyometrics (Definition)Quick, powerful movements that use a rapid eccentric pre-stretch immediately followed by an explosive concentric action — training the stretch-shortening cycle to produce more power.
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Post-Activation Potentiation (PAP)A near-maximal "conditioning" contraction temporarily boosts subsequent explosive performance — heavy work primes the muscle to produce more power for a few minutes.
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Power vs Strength vs SpeedStrength is how much force you can produce, speed is how fast you can move, and power is the product of the two — force applied quickly.
Power
Rate of Force Development (RFD)How quickly a muscle can build force — the slope of the force-time curve — which matters more than peak force when contact times are short.
Power
Reactive AgilityAgility performed in response to an unplanned stimulus — training the perception and decision-making that turn change-of-direction ability into game-like agility.
Power
Reactive StrengthThe ability to switch quickly from absorbing force (eccentric) to producing force (concentric) — how well an athlete uses the stretch-shortening cycle.
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Running / Sprint FormEfficient sprint form is tall and braced with high front-side knee drive, dorsiflexed feet, ground contact under the hips, and a powerful shoulder-driven arm swing.
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Speed-Strength vs Strength-SpeedTwo regions of the power continuum — strength-speed is heavier/slower explosive work, speed-strength is lighter/faster explosive work.
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Sprint MechanicsSprinting has two distinct phases — acceleration (driving from low and leaning) and maximum velocity (tall, cyclical, reactive) — each with its own posture and force-application pattern.
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Stretch-Shortening Cycle (SSC)A rapid eccentric (stretch) immediately followed by a concentric (shortening) action produces more force than the concentric action alone — the engine behind plyometrics.