• Jacob Williams


Updated: Mar 2

It is no secret that being the most powerful on the field or court can be a massive advantage for an athlete. This makes power a highly sought-after trait for athletes; whether it is to jump higher, run faster, or hit harder, power is the base of it all. So let us explore some at-home exercises that can help you develop power!


Hill sprints are great for developing angular and position-specific power that will highly correlate to faster sprint times. The reason is hill sprints assist in developing a lot of horizontal force and power. Here are a few keys to implementing hill sprints into your training.

· Avoid hills that may be TOO steep. You want to be able to run fast up the hill.

· Short sprints of 15-20yds or less are ideal.

· Plenty of rest time between sprints, 60seconds per 10yds ATLEAST

Other drills you can perform on hills that will develop a lot of power are broad jump variations and/or bounding variations. Hills can be a highly versatile tool for developing power in athletes!


Because horizontal power is so necessary for sport, ensuring you are doing plenty of horizontal broad jumps is very important. There are plenty of different ways to train broad jumps that you can explore. Jumps that work on large ranges of motion, short ground contacts, and bounding are all different techniques that can build a complete horizontal force profile. Some examples of these are.

· Drach Broad Jumps, large range of motion that forces a long horizontal push

· Single-Leg Broad Jumps require large amounts of force production off one leg.

· Repeat Broad Jumps, performing 2-3 consecutive jumps in a single rep.

· Power Skips, alternating skips are focusing on shorter ground contacts.

· Bounding Variations, combining repeat jumps and skip variations


There is no activity in sport that produces as much force into the ground as sprinting does. In a single step in a Max Velocity sprint, an athlete puts at least 10x their bodyweight of energy into the ground. For a 200lb athlete, that is at least 2000lbs of force in ONE-STEP!! This makes sprinting a vital part of developing power, as nothing else can replicate that amount of force.

You can get as complex or stay as simple as you want when deciding how to implement sprinting into your training. But here are a few tips and rules I would suggest the following when deciding what to do.

· Short to Long, start with shorter distances and progress to longer distances over time.

· Quality warmup! Just about all the sprinting injuries I have seen have happened because of a crap warmup.

· Learn & Rehearse proper techniques. Sprinting can most definitely be made safer and more efficient if you understand the proper techniques, so learn it and practice it all the time.

If you want some more specific guidance on implementing and using these tips and tricks, shoot an email over to eliteathleticsperformance@gmail.com. I will be more than glad to help put together something for you to work on for a few weeks!

Get after it and #DominateTheDay




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