power
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Build power workouts into your fitness training. These articles will give you hints on strength training routines – like medicine ball workouts, hill running and weight training routines – that will build fast twitch muscles and make you stronger… To browse our library of free sports training articles, browse using the categories on the left or use the search box.
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Ladder Drill Hopping Two Forward One Back
This drill is great for developing uni-lateral (one foot) coordination as it challenges the movement skills of athletes. Hopping drills are also great for developing lower leg strength and power.
Recovery time: optimizing strength and power gains
Optimizing recovery periods for maximum strength and power gains
Strength training for female athletes
The benefits of strength training for young female athletes
Short and sweet – why all sportsmen and women should consider 40m sprinting!
Short and sweet – why all sportsmen and women should consider 40m sprinting!
Can body fat loss and lean muscle gain be targeted with nutritional supplements?
Can body fat loss and lean muscle gain be targeted with nutritional supplements?
Vibration Training to Enhance Speed, Power and Flexibility
Increasing Speed with Vibration Training
Zone Training: Planning Your Cycling Training Program
Zone Training for Cycling to help you get the Yellow Jersey
Weight Training Routines for Rugby Players
A rugby tackle requires explosive power – here are some strength training tips on how to get it
Strength Training for Basketball: How to improve your strength and power on the court
Improve Your Jumping Ability and Basketball Skills with the Right Weight Training Workout
Women's Rugby: Resistance training for rugby
A women's rugby trainer divulges her rugby conditioning secrets from the World Cup
Core Training Program
Core Training Part One
Zig Zag Sprints
A useful agility drill to develop acceleration, deceleration and rapid changes in direction whilst sprinting.
Sandbag Shot Putt
Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.
Sandbag Shot Putt
Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.
Sandbag Shoulder Press Throw
Sandbags are an effective low cost alternative to medicine ball.
Sandbag Sled Pull
Sandbags are an effective low cost alternative to sleds and offer more weight variability than tyres.
Sandbag Throw and Jump
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, plus it’s complexed with two-footed jumps for extra power!
Sandbag Throw and Sprint
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, can be used over a range of distances and is an effective conditioning exercise.
Sandbag Throw for Distance
Sandbags are an effective low cost alternative to medicine ball. An excellent exercise for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag Turkish Get-Up
Sandbags are an effective low cost alternative to medicine ball. The Turkish get-up is an excellent exercise for developing core strength.
Sandbag Twist Throw
Sandbags are an effective low cost alternative to medicine ball. This exercise can be used to develop rotational power which is important in many sports.
Sandbag Up-Chop Throw
Sandbags are an effective low cost alternative to medicine ball. The up-chop develops whole body power in a direction that would not normally be trained but is often required in many sports.
Ladder Drill Ins and Outs
An excellent drill for developing co-ordination and timing. Have your athletes perform the movements correctly and with good technique before asking them to increase speed.
Ladder Drill Jumps
Possibly the easiest of the Ladder Drills. Can be used as an introductory exercise to those new to ladder drills.
Ladder Drill Jumps Two Forward One Back
A simple yet effective drill for developing coordination and speed. Make sure athletes are able to perform the drill correctly before progressing.
Ladder Drill Scissors
Supplement your core speed and agility drills with this one that challenges accuracy and precision whilst moving the whole body quickly.
Ladder Drill: One Foot in Each Rung
The most simple of ladder drills can be used for beginners and young athletes to teach them about moving quickly. The ladder drill can also be used to teach running mechanics.
Ladder Drill: Two Feet in Each Rung
A progression from the One Foot in Each Rung drill, challenges the speed of co-ordination of the athlete.
Ladder Drill: Two Forward One Back
One of the more complex ladder drills, it helps develop co-ordinated quickness in two directions: forwards and back.
Lateral Ladder Drill
Challenges co-ordination by teaching quick lateral movements. This drill can also be used as an aid for teaching correct lateral movement mechanics.
Lateral Zig Zags
One of the most common movements in sport is running side-ways on an angle. This drill helps develop lateral speed and changes in lateral direction.
Sandbag Chest Pass Throw
Sandbags are an effective low cost alternative to medicine balls. The chest pass throw is ideal for developing upper body pushing power.
Sandbag Lunge Press Throw
Sandbags are an effective low cost alternative to medicine balls. The lunge press throw is ideal for developing whole body strength and power.
Sandbag Overhead Throw for Distance
Sandbags are an effective low cost alternative to medicine ball. A great exercise to develop whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag Overhead Throw for Height
Sandbags are an effective low cost alternative to medicine ball. This drill is excellent for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag Push Press Throw
Sandbags are an effective low cost alternative to medicine ball. This exercise is brilliant for developing whole body power, especially upper-body power and coordination.
Barbell Squat Jump
Many athletes use the barbell squat jump as an exercise to develop lower body power.
Barbell Two-Footed Ankle Hop
The exercise is designed to improve the reactive ability and strength of the ankle musculature.
Bench Press
The bench press has traditionally been viewed as the gold standard for measuring upper body strength. This is probably as it recruits the major muscles of the chest, shoulder and arms.
Bench Press with Resistance Bands
The exercise is similar to the bench press but with exception that resistance bands are secured around the bar to add an extra load.
Ladder Drill Hopping Ins and Outs
A progression of the two footed drill. Offers a greater strength and co-ordination challenge.
Agility Drill 1
This agility drill is great for learning to decelerate and rapidly change direction following a period of acceleration.
Agility Drill 3
This drill is designed to focus upon quick feet movements followed by an initial acceleration. The quick foot movements will help “prime” your body for the sprint and rapid change of direction.
Agility Drill 4
Similar to agility drill 3, this drill offers a little more challenge to the co-ordination of the athlete by having them side-step in and out of cones before a sprint.
Agility Drill 9
This drill can be performed as part of a warm-up or as a separate agility drill.
The Science and Practice of Sports Motivation
Use Mental and Physical Sports Motivation
Half Time Strategy - Temperature
Coping With The Effects of Temperature on The Pitch
Training for Cyclists: Cycling Aerodynamics and Stamina
Don't Let Drag Interfere With Your Cycling Training
Powerful, Accurate and Injury Free Kicking - A Mental Guide
Kicking Training for Rugby and Football
Sleep Loss - Making Sure it Doesn't Affect Your Training
waking up to the performance of sleep
resistance training exercise
Resistance Training Exercise : For that extra edge all you need is variety
detraining
Detraining - why a change really is better than a rest
step-ups
The step-up
fast-twitch muscles
Fast-twitch muscles: Twitch and you're gone - all you need to know about developing fast-twitch muscle fibre for speed, power and strength
strength endurance
Strength endurance: Power without mass: how strength and plyometric training can boost endurance running performance
rotational power
Building rotational power: all you need to know about getting in shape to perform zippy turns on the hoof
power | endurance | veterans
Power v endurance: what goes first in the ageing stakes?
Training Techniques: Speed Work
Training Techniques: Speed Work
Plyometric Exercise | Power Training
Plyometric Exercise and Power Training
Power training: research shows increasing protein intake will improve performance
Power Athlete's Diet:
Strength training: resistance exercises to improve strength and power
Strength Training
Leg strengthening exercises
Leg strengthening exercises - These one-leg strengthening exercises spell greater power, but you have to do them fast!
Fitness programmes
How to design a sports-specific fitness programme
fitness program
Fitness program - How to design a sports-specific fitness program
Strength training
Strength Training: Fish out of water: the land-lubbers' strength programme for swim competition
Strength training
Strength Training: Fish out of water: the land-lubbers' strength programme for swim competition
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