Muscular Power and Explosiveness

Examples: Jumping, spiking a volleyball, and throwing the discus. Olympic weightlifters generate more power than athletes in any other sport.

How to Develop: Perform both explosive and non-explosive weight training exercises, plyometric exercises (e.g., bounding), sprints and related activities to develop the desired balance of strength and speed. As resistances increase, speed decreases, so monitor and revise your training program to target your goals.

How to Measure: Generally speaking, use any activity where maximum efforts are made for 4-6 seconds. Examples of tests of tests of muscular power are the vertical jump, broad jump, standing triple jump, throwing tests (e.g., softball throw), and short sprints. There are also more sophisticated tests that provide more precise measures in the lab.

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Garhammer, J.J. (1981). Force-velocity constraints and elastic energy utilized during multi-segment lifting/jumping activities. Medicine and Science in Sports and Exercise, (Abstract) 13, 96.

McArdle, W.D., Katch, F.I., & Katch, V.L. (2000). Essentials of exercise physiology (2nd ed.). Baltimore: Lippincott, Williams, & Wilkins.

Newton, H. (2002). Explosive lifting for sports. Champaign, IL: Human Kinetics.

Powers, S.K., Dodd, S.L., & Noland, V.J. (2006). Total fitness and wellness (4th ed.). San Francisco: Pearson Education.

Safrit, M.J. & Wood, T.M. (1996). Introduction to measurement in physical education and exercise science (3rd ed.). St. Louis: Mosby.

United States Department of Health and Human Services, President's Council on Physical Fitness and Sports. (2000, March). Definitions: Health, fitness, and physical activity. Retrieved August 29, 2008, from http://www.fitness.gov/digest_mar2000.html