PHYT1221 power

Power (Athletic Definition)

The ability to produce force quickly (for example, jumping high rather than merely lifting a heavy weight).

Strength vs. Power

• Strength: Generating high force, typically at slower speeds or with heavier loads.

• Power: Producing force rapidly.

Power Training Safety Principle

Teach and demonstrate controlled landing and movement quality first; never prescribe high-level plyometrics without adequate baseline strength and control.

Power Prescription Principle

Ensure every repetition is explosive and technically sound; terminate the set or rest before fatigue causes movements to become slow or sloppy.

Lower-Limb Vertical Power Assessment

Vertical leap / countermovement jump.

Lower-Limb Horizontal Power Assessment

Standing long jump.

Sprint-Start Power Assessment

$10\,\text{m}$ sprint time.

Upper-Limb Power Assessment

Medicine-ball throw distance.

Countermovement Jump

• Execution: Dip down, then immediately jump as high as possible and land softly.

• Best for: Maximizing vertical jump height and reach.

Hands on hips: slightly dip down and then jump as high as you can

Squat Jump

• Execution: Pause in a shallow squat position, then jump explosively.

• Best for: Developing direct lower-limb concentric power.

How would you progress a squat jump?

• Progression: Add additional weight, increase jump height, or perform from different positions.

Medicine-Ball Chest Pass

• Execution: Hold the ball at chest level and explosively push it forward toward a wall or partner.

• Best for: Pushing and throwing power.

• can be done in supine as well

Medicine ball slam

• Execution: Raise the medicine ball overhead and forcefully slam it down to the ground.

• Best for: Upper body power and explosiveness.

Medicine-Ball Overhead Throw

• Execution: Raise the ball overhead and throw explosively forward or down depending on the task.

• Best for: Overhead throwing power.

Medicine-Ball Rotational Throw

• Execution: Rotate through the trunk and throw the ball sideways toward a wall or partner.

• Best for: Rotational sports such as cricket, tennis, golf, or baseball.

Stand 1 metre away from the wall with med ball by side that is not facing the ball

Throw the med ball into the wall and then catch it back again

Box jump

• Execution: Jump from a standing position onto a sturdy box or platform, landing softly with knees slightly bent.

• Best for: Lower body power and explosiveness.

Depth jump

• Execution: Step off a box and land on the ground, immediately jumping as high as possible upon landing.

• Best for: Enhancing reactive strength and vertical jump performance.

Reverse lunge with knee up/jump

• Execution: Step backward into a lunge, then drive the front knee upward into a high knee position or jump explosively.

• Best for: Lower body strength, stability, and power.

You can progress this into the single deadlift jump

Plyometric lateral lunge (“shuffle tap”)

• Execution: Perform a lateral lunge to one side, then quickly push off the leg to return to the starting position, tapping the foot on the ground as you shuffle back to the starting stance.

• Best for: Developing lateral power and agility.

Burpees with tuck jump

• Execution: Begin in a squat position, perform a burpee by placing hands on the ground and jumping back to a plank position, then jump forward back to the squat and explosively tuck jump upwards.

• Best for: Full body conditioning, explosive power, and aerobic endurance.

Tuck jump

• Execution: From a standing position, jump explosively while bringing your knees toward your chest, landing softly.

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Single leg deadlift into jump

A strength exercise that combines a single leg deadlift with a powerful jump, targeting the glutes, hamstrings, and improving balance and explosive power.

Bench throw

A strength exercise performed with a barbell or medicine ball, focusing on explosive power by throwing the weight from a lying position on a bench.

• a rugby player who needs a stronger, more explosive hand-off

• a netball/basketball player who needs a more powerful chest pass

• an athlete returning to upper-body power training after first rebuilding normal shoulder/chest/triceps strength

Olympic lifts

A category of weightlifting exercises that includes the clean and and the snatch, emphasizing explosive strength, technique, and overall athleticism.

Olympic lift-snatch

An Olympic weightlifting movement involving lifting a barbell from the ground to overhead in one continuous motion. It requires explosive power, technique, and coordination.

Standing shoulder width apart

Pull, jump and squat

Olympic lift-clean and press

A weightlifting movement where the barbell is first lifted from the ground to the shoulders (clean) and then pressed overhead, showcasing strength and technique.