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

Lisette Marie

Move 23 - Band-Resisted Sprints: Overcoming the Pull

A senior woman exercises in a park with a resistance band, embracing a healthy lifestyle. Photo Credit: Pexels @SHVETS production

For athletes looking to improve their acceleration and top-end speed, band-resisted sprints are a highly effective power training method. Secure a resistance band around your waist and have a partner hold the other end. Drive forward in a sprint, forcing your legs and core to work explosively against the band's pull. This exercise trains your body to generate maximum force in a horizontal plane, which is crucial for the first few steps of a sprint. It's a great way to improve your athletic power and acceleration without needing a sled or a parachute.

Move 24 - Single-Leg Broad Jumps: Unilateral Horizontal Force

A focused view of a male athlete performing squats in a gym setting, emphasizing fitness and strength. Photo Credit: Pexels @MART PRODUCTION

While bilateral broad jumps are a power staple, the single-leg broad jump is essential for sport-specific power and correcting muscle imbalances. Starting on one foot, you drive the opposite knee up and explode horizontally, landing softly on the same foot you jumped from. This trains your glutes and hamstrings to generate maximum horizontal force unilaterally, which is necessary for actions like leaping in basketball or pushing off during a sprint. This exercise significantly improves dynamic stability, ensuring that your body is resilient and powerful on either leg.

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Move 23 - Band-Resisted Sprints: Overcoming the Pull

Move 24 - Single-Leg Broad Jumps: Unilateral Horizontal Force

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