Dallas Cowboys cornerback Orlando Scandrick demonstrates a box jump drill. One way to develop power through training is by using exercises that focus on plyometrics, like the box jump. (NFL)
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Power can be trained and developed with a systematic strength and conditioning program through movements called plyometrics. Plyometrics are generally performed utilizing one's bodyweight and involve a ballistic movement such as a jump. Lower body plyometrics can also include bounding and hopping. These exercises are used to train fast-twitch muscle fibers.
I tell my athletes that plyometrics bridge the gap between the weight room and the playing field. Plyometrics can be highly beneficial for athletes. However, plyometric training must be conducted with safety as a high priority. Two ways to ensure that plyometrics are safely performed are following progressions for each plyometric drill and focusing on quality of the rep, not quantity of the rep. Progressions of each plyometric drill must start with proper landing fundamentals. Then, plyometric trainers should teach two-foot jumps followed by one-foot jumps. Additionally, upper body plyometrics are an option and these include explosive push-ups and medicine ball throws.
As aforementioned, plyometric movements must be trained. Here are my three plyometric drills used to build explosive power.
Box Jumps: Box jumps have proven to be an effective way to train vertical power. These jumps are very progressive in nature and need to be administered in a safe setting. The athlete not only needs to focus on the jump but also on landing with their feet parallel, hips down and chest up. The start and finish of the jump should look the same. This drill is measured and progressed by the height of the box. The best result ever recorded at Ignition is Luke Kuechly's 60-inch box jump. (Box jumps have become famous over the years, as many NFL players have been "showing off" their box jumping abilities via social media.)
Band Resisted Broad Jumps: Broad jumps provide an effective way to train horizontal power. A resisted broad jump forces the athlete to explode horizontally against an elastic band. Like the box jump, the approach and the landing of the broad jump should look very similar. I encourage athletes to throw their hands violently back, then forward, prior to take off. This drill is measured by the length of each jump and progressed by the resistance strength of the band.
Medicine Ball Throws: Medicine ball throws are one of my favorite ways to train upper body explosive power. The weight of a medicine ball can vary depending on your athlete's development level. You can throw forward, backward, underhand, overhand and with a rotation. This drill is measured by the length of each throw. "Squat, jump, push, throw" are all involved in every rep of medicine ball throws.
- Clif Marshall is the Performance Director at Ignition Athletics Performance Group. He also serves as a consultant to the Cincinnati Bengals Strength Staff. Since launching an NFL training business at Ignition in 2008, Marshall has trained hundreds of NFL athletes on all 32 rosters, including league MVP's and top-10 draft picks. Ignition has trained a number of players who hold all-time NFL Combine records.
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