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

Move 19 - Depth Jumps: The Stretch-Shortening Cycle

For athletes seeking to enhance their vertical leap and explosive power, the depth jump is a highly effective, advanced plyometric exercise. Start by stepping off a low box or platform, allowing your body to absorb the landing. Immediately upon landing, explode upward into a vertical jump. This action trains the stretch-shortening cycle, forcing your muscles to rapidly transition from absorbing force to generating it. This exercise is excellent for improving reactivity and a powerful vertical impulse. It should be performed with caution and proper form to protect your joints, but it offers a unique progression for experienced trainees.

Move 20 - Tuck Jumps: The Vertical Explosion

Tuck jumps are a powerful, bodyweight plyometric exercise that focuses on vertical explosiveness and core strength. From a standing position, you jump as high as you can, bringing your knees up to your chest. The key is to land softly and immediately reset for the next repetition. This high-intensity movement builds explosive power in your quadriceps, hamstrings, and glutes, while also engaging your core to stabilize your body mid-air. Tuck jumps are a fantastic way to elevate your heart rate and improve your jumping ability, making them a challenging yet rewarding addition to any power training circuit.