1. Exercise Program for Power
Bobby Barbieri, Matt Hanley, and Jesse Novak

2. What is Power? Power = Work / Time (Measured in Watts or Kilowatts)
Force exerted in a certain amount of time
In this case, time represents the velocity of a movement
Used during explosive exercises and movements

3. Force Velocity Relationship

4. Why Lift For Power? Increase muscle exertion
Recruit more muscle motor unit
Increases sprint speed
Boosts explosiveness

5. Study On Motor Units
To increase muscle force: MU’s can fire faster, recruit more MU’s, and fire synchronously.
During powerful movements double and sometimes triple discharges on motor neural firing leads to motor unit force increase.
These discharges are termed doublets and triplets.
At start of muscle stimulation doublets increase peak force and force production.
These doublets fire quickly and can be enhanced through power training.
(Heller, 2010)

6. Who Needs Power? Sprinters (Swimmers, Track and Field, etc.) Football
Basketball
Baseball
Golf
Weightlifters
Any sport that requires sudden bursts/movements

7. Who is Our Program Designed For?
Football players
Skilled Position players specifically
Wide Receivers
Running Backs
Linebackers
Defensive Backs (Corners/Safeties)

8. Is Client Cleared For Exercise?
Physical is needed
Clearance from Head Athletic Trainer
Insurance information
Clearance from Head Coach

9. Program Goals and Benefits
Increase muscle strength
Injury prevention
Become more explosive
Improve speed and agility
Improve reaction time

10. Our Program: 10 minute dynamic warm up Bounding Pause Squat Jumps
Plyo Push Up
Multi-Directional Lunges
Reaction Catch Drill
Jump Lunges
Standing Broad Jumps
Reaction Burpee
Cool Down

11. Warm Up Active, dynamic stretch
Example exercises include frankenstein's, high knee pull, cross quad, arm circles, jumping/seal jacks, lunges, etc.
Intended for 10 minutes of activity to ensure athlete is fully prepared for activity

12. Bounding Muscles Used: Technique: Important Tips: Quadriceps
Hamstrings
Gastrocnemius
Technique:
Jump as high and as far as you can using of one leg (doing a skipping motion)
After you land switch to the other leg and jump as far/high as you can again
Important Tips:
To improve your jump, get good triple extension through the ankle, knee, and hip
When taking off, drive up knees and arms to help swing you forward

13. Pause Squat Jumps Muscles Used: Technique: Important Tips: Quadriceps
Hamstrings
Gluteus Maximus
Technique:
Keep feet shoulder width apart
Bend knees so legs are parallel with ground
Hold squat until instructor tells you to jump up
Important Tips:
Keep back aligned in natural position
First movement should be moving hips back
Keep knees/feet pointed forward or slightly out

14. Plyo Push Ups Muscles Used: Technique: Important Tips Pectoralis Major
Triceps
Technique:
Start in pushup position
Keep elbows inward
Slowly lower yourself down
Explode up and get hands off the ground
Important Tips
Do not let yourself collapse to the ground
Keep back flat and hips in line

15. Multi-Directional Lunges
Muscles Used:
Quadriceps
Glutes
Hamstrings
Hip Abductors/Adductors
Technique:
First do a normal Lunge
Second is a diagonal lunge
Third movement is a lateral lunge
Repeat with other leg
Important Tips:
Do each lunge once before repeating

16. Reaction Catch Drill Full Body Reaction Drill Technique: Tips:
Start in athletic stance
Coach bounces a ball in random direction
Athlete reacts and moves to catch ball
Tips:
Keep feet shoulder width apart
Stay relaxed and ready to react

17. Jump Lunges Variation of basic lunge by adding plyometric transition
Muscles Used:
Quadriceps
Hamstrings
Glutes
Hip Flexors
Technique:
Requires no equipment (Can add dumbbells or medicine ball as you progress)
Start from normal lunge position, explode up off ground, switch legs and land back in lunge position
Important Tips:
Keep knee off ground
Keep Tibia parallel to ground

18. Standing Long Jump (Broad Jump)
Measures the explosive power of legs
Muscles Used:
Quadriceps
Hamstrings
Glutes
Gastroc/Soleus
Technique:
Athletes jump as far as possible
Uses a two-foot takeoff and landing
Swinging arms and bending knees to provide forward drive
Important Tips:
Give with landing

19. Reaction Burpee Muscles Used: Technique: Tips: Pectoralis Major
Triceps
Quadriceps
Glutes
Technique:
Athlete lays flat in down pushup position
On command, Athlete performs a burpee as rapidly as possible
Reset to down position and repeat
Tips:
Keep hips in line with the back

20. Cool Down Static Stretching Toe touch Single Quad Butterfly
Knee to Chest
Hip flexor stretch
Tricep
Chest stretch against wall

21. Any Questions?

22. Works Cited
Heller, M. (2010). Mechanics of doublet firings in motor unit pools. Mathematical & Computer Modelling Of Dynamical Systems, 16(5), doi: /