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

Move 27 - Anti-Rotation Med Ball Throw

To build true rotational power, your core must first be able to resist rotation. This drill uses a medicine ball to train that concept. Stand facing a partner or wall with the ball held slightly out. Explosively twist, throwing the ball forward and releasing all your core power. This is distinct because the movement focuses on the torsional tension built just before the release. Training the core's ability to quickly accelerate and decelerate during the twist improves rotational speed, crucial for transferring force from the ground up in throwing, swinging, and striking movements.

Move 28 - Depth Drop to Max Vertical Jump

This highly advanced drill emphasizes reactive strength and the nervous system's speed. Stand on a box (30-60cm high) and simply step off, focusing only on landing softly with bent knees. Immediately upon landing, explode straight up into a maximum vertical jump. The goal is to minimize the time your feet spend on the ground. This exercise trains the muscles to react instantly to the force of the drop, significantly improving your ability to absorb energy (eccentric strength) and immediately generate explosive force (concentric power). It is the fastest way to train pure muscle reactivity.