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  • Britt Johnson

How to Train for Explosiveness

Let’s talk explosiveness- that “wow” factor when you see someone burst off the line, leap high, or throw with power. It's what sets the great athletes apart. So, how do we train for that?

1. Master the Basics First

Before diving into explosive training, you've got to have a solid foundation. Strength is the base for power. If you’re not already lifting, start with compound movements like squats, deadlifts, and bench presses. These exercises build the muscle mass and strength you’ll need for explosive power.

2. Incorporate Plyometrics

Plyometrics are your best friend for explosiveness. Think box jumps, jump squats, and burpees. The key is to focus on maximum effort and quick, powerful movements. Quality over quantity, folks! Aim for 3-4 sets of 3-5 reps to really push those fast-twitch muscle fibers.

3. Sprint Drills

Speed and explosiveness go hand in hand. Incorporate sprint drills into your routine. Short, intense bursts are what you’re aiming for. Try doing 40-yard sprints, hill sprints, or shuttle runs. Remember, rest is crucial between sprints—give it your all, then rest up to do it again.

4. Use Resistance Training

Resistance bands and sled pushes/pulls are excellent for building explosive power. For bands, you can add them to your squats or bench presses to create variable resistance. With sleds, push or pull with maximum effort over short distances. These exercises simulate the resistance you’d encounter in a game situation, making you more explosive when it counts.

5. Agility Work

Explosiveness isn’t just about moving fast in a straight line. Agility drills like cone drills, ladder drills, and shuttle runs help improve your ability to change direction quickly and efficiently. This is crucial in sports when you need to pivot, dodge, and react on a dime. Make sure to incorporate live reaction and not just memorized drills in your program.

Athletic explosiveness is like a lightning bolt—quick, powerful, and impossible to ignore.

Training for explosiveness is all about combining powerful, quick movements with the right rest and recovery. Incorporate dynamic exercises into your routine, stay consistent, and watch your performance skyrocket!

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