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

47. Resisted Deceleration Throws (Rotator Cuff Power)

This drill trains the often-neglected eccentric (braking) power and rapid concentric (acceleration) power of the rotator cuff and shoulder stabilizers. Anchor a resistance band behind you or to the side. Hold a light medicine ball and step out to create tension. Perform an explosive throw (or punch motion) forward. The band immediately pulls the arm back, forcing the shoulder stabilizers and rotator cuff to decelerate the arm violently. You then immediately perform the next throw. This rapid eccentric-concentric cycle is superior for increasing pitching, throwing, or striking power and resilience than standard weightlifting, as it trains the exact speed and braking force required by athletic movements.

48. Pogo Hops (Ankle Stiffness and Elasticity)

Pogo Hops, often performed with a box or simply in place, are a simple yet profound plyometric drill that specifically targets the elasticity and stiffness of the ankle and calf complex. What it trains: Stand tall and perform small, rapid, repetitive vertical jumps without allowing your heels to touch the ground. The key is minimal knee bend, focusing on bouncing up and down using only the ankle joint like a spring. Why it helps: This trains the achilles tendon and calf muscles to rapidly store and release elastic energy (tendon stiffness). This fast ground contact time is crucial for generating speed and power in sprinting and jumping, serving as the necessary foundation for all the larger, heavier power movements on this list.