Explosive power is what sets elite athletes apart — the ability to jump higher, sprint faster, change direction with precision, and dominate on the field or court. Whether you’re an aspiring footballer, track sprinter, CrossFit competitor or simply looking to take your training to the next level, focusing on explosive movements can elevate your performance dramatically.Below, we explore the top 10 exercises designed to build explosive athletic power, improve neuromuscular coordination, and activate those fast-twitch muscle fibres essential for peak performance.
Power Cleans
Power cleans are a staple in Olympic lifting and an excellent full-body movement for developing explosive strength. They demand speed, coordination, and total-body force production — especially in the hips and legs.Tip: Focus on speed during the second pull and maintain proper form to avoid injury.
Box Jumps
A classic plyometric drill, box jumps train vertical power by developing your fast-twitch muscle fibres. They’re particularly useful for sports requiring quick bursts of movement and vertical explosiveness, like basketball and volleyball.Progression: Gradually increase box height, ensuring proper landing mechanics every time.
Broad Jumps
Also known as standing long jumps, this exercise builds horizontal explosiveness and power through the glutes, hamstrings, and calves.Why it matters: Broad jumps closely mimic sprint starts and explosive field movements.
Medicine Ball Slams
Medicine ball slams develop upper body explosiveness, strengthen the core, and improve coordination between the upper and lower body.Bonus: They’re a great way to release stress while building athleticism.
Depth Jumps
Depth jumps involve stepping off a box and immediately jumping upon ground contact. This reactive movement trains the stretch-shortening cycle and is a powerful method to improve jump performance and reactive strength.Caution: Best performed under guidance or once you’ve mastered basic plyometrics.
Kettlebell Swings
Kettlebell swings build explosive hip power — the foundation of sprinting, jumping, and lifting. They also engage the posterior chain, which is critical for athletic performance and injury prevention.Form focus: Use your hips to drive the movement, not your arms.
Sprint Intervals
Short-distance sprints (10–40 metres) are a direct way to train acceleration and raw speed. They’re also one of the most sport-specific ways to build power.Add variety: Incorporate resisted sprints using sleds or resistance bands for added challenge.
Push Press
The push press develops explosive upper body strength, especially in the shoulders and triceps, with added lower body drive. It’s a more athletic alternative to a strict overhead press.Key tip: Use leg drive to initiate the movement for maximum power output.
Jump Squats
Jump squats combine strength and plyometrics, making them highly effective for boosting vertical leap and lower body explosiveness.Bodyweight or loaded: Start with bodyweight, then add dumbbells or a barbell for progression.
Split Jerks
Another Olympic lift variation, the split jerk improves unilateral leg power and coordination, and teaches the body to generate force quickly from the ground up.Good for: Athletes in sports requiring single-leg explosiveness like tennis, rugby, and AFL.
Training for explosive power isn’t just about lifting heavy or moving fast — it’s about precision, intent, and consistency
Integrating these exercises into your weekly routine can unlock new levels of athleticism and confidence.Whether you’re chasing personal bests or professional goals, having the right tools and support makes all the difference. For premium gear, recovery tools, and expert advice, explore the range at Highly Tuned Athletes — trusted by athletes across Australia.
