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

Move 31 - Lateral Bound with Stick: Single-Leg Horizontal Force

The lateral bound is crucial for building powerful side-to-side force, which is often neglected but vital for stability and agility in all sports. Stand on one leg, then explode laterally (to the side) with maximum effort, covering as much distance as possible. The 'stick' portion requires you to land softly on the opposite leg and immediately stabilize for 2-3 seconds. This is a powerful move for strengthening the often-weak hip abductors and adductors while improving single-leg balance. It builds the explosive power needed for cutting, changing direction, and preventing knee and ankle injuries.

Move 32 - Resisted Broad Jump: Focusing the Horizontal Drive

While you have the band-resisted sprint, the Resisted Broad Jump uniquely focuses on maximal horizontal displacement power from a stationary position. Use a partner or an anchor point with a resistance band looped around your waist. Drive forward into a broad jump against the resistance, forcing your hips to generate immense explosive power in the horizontal plane. The resistance challenges your starting strength and the initial acceleration phase, which is critical for sprinting starts and rapid movement off the mark. It is a pure, measurable test of ground-based, forward-propelling power.