The Power of Power Training: Explosive Moves to Build a Body That Will Last a Lifetime

Lisette Marie

Move 17 - Speed Skaters: Dynamic Lateral Agility

A young woman glides gracefully on an indoor ice rink, showcasing her skating skills. Photo Credit: Pexels @Pavel Danilyuk

While many exercises focus on forward motion, speed skaters are a plyometric move that builds explosive power and agility in the lateral plane. Standing on one leg, push off forcefully and leap to the side, landing softly on your opposite foot. Swing your arms to help with momentum and balance. The goal is to cover as much distance as you can with each jump, while maintaining stability upon landing. This exercise strengthens your glutes, hips, and stabilizing muscles around your knees, making it a perfect workout for improving agility and preventing injuries in dynamic sports and daily life.

Move 18 - The Burpee to Box Jump: A Hybrid Power Test

Adult man in gym doing push-up on a medicine ball, demonstrating strength and balance. Photo Credit: Pexels @Ketut Subiyanto

The burpee to box jump is a hybrid exercise that combines the power of a burpee with the explosiveness of a box jump for a brutal, full-body conditioning workout. Start with a burpee: a quick squat, kick-back into a push-up, and return to standing. As you stand, immediately launch yourself into an explosive box jump. This continuous movement tests your endurance, strengthens your entire body, and builds explosive power in every muscle. It’s an advanced move that proves your body can generate force from a fatigued state, making it a true test of mental and physical resilience.

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Move 17 - Speed Skaters: Dynamic Lateral Agility

Move 18 - The Burpee to Box Jump: A Hybrid Power Test

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