Explosive Power Workouts for High School Athletes: A Comprehensive Guide

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Power Defined: Power is the product of force and velocity, and in the context of performance training, it refers to the ability to exert maximal force in minimal time. This quality is essential for explosive athletic movements such as sprinting, jumping, and sudden changes of direction. Some of the key metrics involved with testing power include jump height, sprint speed, and rate of force development (RFD).

Strength as a Pre-requisite for Power: Before an athlete can develop explosive power, they need a foundational level of strength. Strength is the ability to exert force, while power is the ability to exert that force quickly. If an athlete lacks basic strength, their ability to maximize power output is limited. For instance, a basketball player’s vertical jump height is determined not only by how much force they can produce (strength) but how quickly they can apply that force (RFD). This relationship is often visualized through a force-velocity profile, where the goal is to optimize both ends of the spectrum for maximum athletic performance. 

Types of Power-Based Training

When people refer to explosive power, they often think of athletic movements like sprint starts, physical play styles, exit velocity in baseball, or vertical jump height. Power training can be categorized into several types based on load and velocity:

  1. High Load Power Training: Involves heavy weights lifted explosively (e.g., power cleans, weighted jumps). These exercises improve gross force output, crucial for athletes who need to generate a lot of force quickly, such as middle linebackers.

  2. Low Load Power Training: Focuses on lighter weights with rapid movement (e.g., jump squats, medicine ball throws), improving RFD and velocity. This is beneficial for athletes requiring quick acceleration, such as sprinters.

  3. Bodyweight Power Training: Includes plyometric exercises like depth jumps or bounding, where bodyweight alone is used to improve reactive strength and elasticity.

  4. Assisted Power Training: Uses bands or other mechanisms to allow athletes to move faster than normal, improving neuromuscular coordination at high speeds (e.g., band-assisted jumps).

Targeting Power Based on Position and Athlete Needs

Different sports and positions demand varying types of power training. For example, a middle linebacker needs to focus on high load power development to be able to absorb and deliver big hits, but also requires some lighter load power work to maintain agility. A sprinter, on the other hand, might focus on low load and bodyweight exercises to maximize RFD and sprint speed, while using high load power work as an accessory. 

At TP, we utilize force-velocity profiling to determine whether an athlete needs high or low load power work. We compare an athlete's maximum jump height with their RSI (Reactive Strength Index) score, which includes ground contact time and jump height.

Athletes who jump high but have a low RSI score (long ground contact time) may need to focus on rate of force development over gross force output.

  • Athletes with a low vertical jump but a high RSI score (short ground contact time) may need to focus on gross force output rather than speed of force production.

Example Power Workouts

1. Athlete Targeting Rate of Force Development (RFD)

This athlete jumps high but has a low RSI score, meaning they need to improve the speed at which they produce force.

  • Depth Jumps: 4x3 (focus on quick ground contact time)

  • Band-Assisted Vertical Jumps: 3x5 (emphasizing speed of the jump)

  • Sprints: 6x20 yards (light resistance, focus on maximal speed)

  • Single-Leg Hops: 3x6/leg (focus on rapid force production)

2. Athlete Targeting Gross Force Output

This athlete has a low vertical jump and high RSI score, indicating they need to focus on overall force production.

  • Barbell Box Squats: 4x4 @ 80% of 1RM (focus on controlled, powerful lifts)

  • Trap Bar Deadlift Jumps: 4x3 @ 60% of 1RM (train explosiveness with moderate weight)

  • Heavy Sled Pushes: 6x20 yards 

  • Weighted Box Jumps: 3x5 (with added resistance to increase gross force output)

  • Power Cleans: 4x3 @ 60-80% 1RM

Conclusion

Training explosive power is essential for high school athletes across all sports. Understanding an athlete’s individual needs through force-velocity profiling can optimize training for better performance. Whether improving RFD for a faster sprint start or focusing on gross force output for more powerful movements, the right balance of high load, low load, and plyometric exercises will help athletes reach their full potential.