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

Lisette Marie

Move 21 - Medicine Ball Scoop Toss: The Forward Drive

Happy plus size African American female smiling and warming up with ball in gym. Photo Credit: Pexels @Julia Larson

While medicine ball slams focus on downward force, the medicine ball scoop toss trains explosive power in a forward direction. Stand in a squat position, holding a medicine ball between your knees. Explosively drive through your legs and hips, scooping the ball forward and upward to toss it as far as possible. This dynamic movement enhances power in your entire posterior chain, from your glutes to your hamstrings and back. It's a great way to build functional, ground-based power that translates directly to sports like football, basketball, and sprinting.

Move 22 - Kneeling Jump Squats: Power from a Dead Stop

Two young adults in a gym participating in a weightlifting session, sharing a positive moment. Photo Credit: Pexels @Ketut Subiyanto

This plyometric exercise is a unique way to train explosive power by completely removing the countermovement, or "stretch reflex," that normally assists a jump. Start by kneeling on a mat or soft surface. From this position, you explosively jump upward into a standing position, then immediately jump again. The kneeling jump squat forces your muscles to generate all the power from a dead stop, which directly trains your fast-twitch fibers for maximum force output. It’s an effective and joint-friendly way to improve starting strength and explosive leg power.

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Move 21 - Medicine Ball Scoop Toss: The Forward Drive

Move 22 - Kneeling Jump Squats: Power from a Dead Stop

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