Power, the ability to apply force quickly, is crucial for high-performance in virtually every sport. Whether it’s sprinting down the field, launching a basketball, or performing a high jump, athletes rely on power to execute explosive movements. For strength and conditioning coaches, developing power in athletes is not only about increasing strength but also enhancing how rapidly that strength can be applied. By training for power, athletes can improve their ability to generate force during split-second moments that determine success or failure.
Understanding Power
In regards to strength and conditioning, power refers to the rate at which an athlete can perform work. Mathematically, it’s expressed as:
Power (W) = Force (N) × Velocity (m/s)
Power, unlike pure strength, hinges on both the force an athlete can exert and how quickly they can move an object while applying that force. For example, during a countermovement jump, power can be measured by the force exerted and the speed of the movement. Peak power is achieved at a point where force and velocity strike an even balance.
For high school athletes, developing power involves focusing on three key elements:
- Increasing maximal strength.
- Enhancing the rate of force development (RFD).
- Training to apply force at high velocities.
Let’s break down each of these factors.
The Role of Maximal Strength
Maximal strength forms the foundation of power. Research shows that athletes with higher strength levels have greater potential to produce high power outputs. This is because stronger muscles can generate higher forces, which, when combined with speed, results in greater power.
For high school strength coaches, the first step in power development is building a solid foundation of strength. Athletes who understand the fundamentals of strength are better equipped to perform advanced power-building exercises like plyometrics or ballistic training. Until then, the focus is on exercises like squats, deadlifts, and presses to develop overall strength.
RFD: The Explosive Factor
While maximal strength is essential, Rate of Force Development (RFD) is critical for athletes who need to apply force quickly, such as in sprints, jumps, and other dynamic movements. RFD measures how fast an athlete can generate force within a short time frame.
Ballistic exercises—such as jump squats, plyometrics, or bench press throws—are excellent for improving RFD. These exercises require athletes to move weights or their body as explosively as possible, helping to bridge the gap between strength and speed. By incorporating lighter loads and focusing on velocity, you enhance the speed at which your athletes can apply force, thus improving their power output.
For example, plyometric training involving depth jumps or repeated countermovement jumps can help build this explosiveness. However, it’s important to note that more advanced exercises like depth jumps should be reserved for athletes who have developed sufficient strength (e.g., those who can squat twice their body weight).
Finding the Force-Velocity Balance
The force-velocity relationship dictates that as movement speed increases, the amount of force that muscles can produce decreases. So, to achieve optimal power, athletes need to train at various points along this spectrum. Power is maximized when there is a balance between force and velocity.
This means that athletes should train with a mix of heavy strength exercises (high force, low velocity) and lighter, faster movements (high velocity, lower force). Incorporating both heavy lifts and lighter ballistic exercises into a periodized training plan ensures that athletes develop across the full spectrum of power production.
Practical Applications for Coaches
To effectively develop power in your high school athletes, here are some actionable steps:
- Strength as a Base: Prioritize building maximal strength, especially in younger athletes. Exercises like squats, deadlifts, and bench presses should be a regular part of their program.
- Plyometrics for Explosiveness: Once a solid strength foundation is laid, add plyometric drills like box jumps, depth jumps, and jump squats to increase RFD.
- Periodized Training: Structure your training to alternate between strength-focused and power-focused phases. Heavy lifting should be balanced with explosive, speed-oriented movements.
- Monitor and Adjust: Force plates or velocity-based training tools can be used to measure force and velocity outputs and track how athletes are progressing toward their power goals.
Power development is a multifaceted process that involves strength, speed, and explosiveness. By focusing on the fundamentals, building maximal strength, enhancing RFD, and targeting both ends of the force-velocity curve, strength and conditioning coaches can help their athletes achieve peak power levels. With proper programming and consistent effort, athletes will see significant improvements in their power output, translating to better performance on the field, court, or track.
Sources:
Developing Power by NSCA -National Strength & Conditioning Association & Mike McGuigan.
