Power is the ability to apply strength quickly. Think of it as an application of strength. Most sports skills are about power; sprinting, jumping, changing directions, throwing, kicking, hitting, etc. This makes power an important part of an athlete’s strength and conditioning program.
There are several important tools to develop an athlete’s power. All of these tools are effective. The best programs use a combination of all of them!
Increasing Strength
If power is about expressing strength quickly, then developing strength is important for power. This should be a year-round focus. Squats, pulls, hip hinges, presses, and rows should form the foundation of a strength development program.
Olympic Lifts
The variations of the Olympic lifts are all about a heavy lift being doing in a very short period of time. They are done standing up, involve exerting force against the ground, and use most of the muscles of the body. As a result these are a mainstay in a strength and conditioning program to develop power.
Plyometrics
Various types of jumps; can be done vertically or horizontally depending on what you want to train. These exercises typically require a strength base for both safety and effectiveness.
Throws
Technically these are plyometrics, but I like to put these all by themselves. Different types of throws can be done to help teach the application of strength. They can be for distance or they can be reactive (catch and throw back quickly). In addition they can be used to develop horizontal power, vertical power, and also involve rotation.
A final thought, treat power as a skill. This means it should be trained a little all year long, and not just for a few weeks prior to the season. The ability to apply one’s strength is really important for sport success and it is something that athletes have to learn – so like any skill practice is required.
