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Explosive Power & Speed: Enhancing Athletic Performance

Discover exercises that boost explosive power and strength for improved athletic performance. Learn the importance of explosive power and ways to enhance it in your workout routine.

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Explosive Power & Speed: Enhancing Athletic Performance

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  1. Muscles at Work Unit • Muscle Contractions • Isotonic vs. Isometric (Muscular strength and endurance) • Concentric vs. Eccentric (Muscle size) • Aerobic vs. Anaerobic • Benefits or cardio (Burning calories and fat) • High intensity interval training (Burning lots of fat) • Benefits of deadlifts (Building size and strength)

  2. Explosive Power & Speed(Athletic Performance)

  3. Objectives • Examine the exercises that increase explosive power and strength. • Apply these exercises to your own workout routine.

  4. Importance of Explosive Power and Speed • Maximum power output (effort) in a short amount of time. • Football defensive lineman getting off the line to sack the quarterback. • Basketball player’s first step or vertical jump. • Baseball quicker hands for bat speed and more power. • Baseball players throwing the ball harder. • Sprinter getting off the block. • Athletes have chosen to make explosive power a priority over anything else.

  5. How to increase explosive power and speed? • Slow-twitch (Type I) – endurance athletes • Fast-twitch (Type II A or B) – explosive athletes • To increase explosive power and speed, you need to train to increase the amount of fast-twitch muscle fibers. • JUMP, SPRINT, LIFT HEAVY • http://www.youtube.com/watch?v=AmxBVV7hXJs

  6. Plyometrics and Box Jumps • http://www.youtube.com/watch?v=R5B6hjoNsbs • http://www.youtube.com/watch?v=rVEvEIRSI10

  7. Power Clean • http://www.youtube.com/watch?v=KjGvwQl8tis

  8. Clean and Jerk • http://www.youtube.com/watch?v=yFSBGIPMa9A

  9. Kettlebell Swings • http://www.youtube.com/watch?v=5zAkYWo_4ts • Start at 33 seconds

  10. Medicine Ball Throws • http://www.youtube.com/watch?v=giTziGGYAgQ

  11. Prowler Sprints • http://www.youtube.com/watch?v=cx8s1D310NE

  12. Drew Brees Workout • http://www.youtube.com/watch?v=gwheSCgyJCo • Start at 8:00

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