Go Pro Workouts

3 Exercises To Gain Power Without Sacrificing Agility

professional athlete demonstrates power training

You need to back your technical skill and agility in your sport with power. And the best way to develop power is with strength training.

We have all seen those massive guys in the gym that bench 300 pounds and squat 400 pounds. They are HUGE! But guess what: they are also slow. Here are three exercises from Go Pro Workouts that help athletes get strong and without sacrificing speed and agility.

Pull Up Negatives

Hang from a pull up bar with your hands facing forward and arms extended straight. Raise your body to a point where your chin reaches the bar. Lower very slowly to the starting position and repeat.

Perform 3 sets of 8-10 reps.

Single Leg Box Jumps

Face the box head on. Plant your left foot on the ground, bend your right leg at the knee and raise it into the air behind you. Position your hands at hip level one to each side. Jump onto the box, land on your left foot softly and hold for one second. Make sure to raise your arms to the ceiling as you jump. Step down, repeat and switch legs.

Perform 2-3 sets of 10 reps (5 each leg)

Power Clean From Floor

Stand over the barbell with hands slightly wider than your feet and shoulders. Arch your back and extend your arms so that they are straight with your elbows pointed along bar. Next, pull the bar off floor by extending hips and knees. As the bar reaches the knees, raise your shoulders keeping the barbell close to your thighs (touching). Finally, jump upward extending your body to the ceiling, shrug shoulders and pull your body under the bar. Catch the bar on shoulder and stand up immediately from your squatting position. Lower and repeat.

Perform 2 sets of 5-10 reps.

That’s just to start.

Go Pro Workouts provides aspiring high school and college athletes with the same workouts that top professional athletes and trainers create and use. Check out the GPW Youth Training Program and see why Go Pro Workouts is the #1 Provider of Online Sport Specific Training for Athletes.

About the author
Andy McKernan

Andy McKernan is the content strategist at NCSA Athletic Recruiting. A content marketer with a background in creative writing, Andy brings several years of experience to NCSA.