Learning exercises to increase your speed and power are helpful for athletes and those who are training to be generally faster and stronger. These exercises can be easily slipped into a regular workout routine and usually don't require many different pieces of equipment, just new techniques. This is because these exercises allow muscles to increase in density, which is at the root of each muscle's speed and power. Athletes in all competitive sports, ranging from wrestling to football to basketball, can benefit from doing these exercises on a regular basis. Check out some of these speed and power exercises, listed below.
Making your core and legs stronger will increase your overall strength more than just about any workout. The full back squat does just that, working your legs and back thoroughly. This exercise consists of placing a bar behind your neck and over your shoulders with weight on each side. You then squat down, keeping your legs wide and knees pointed out, and stand up again. Do this three to eight times per set, doing a total of two to three sets. The strength this will build in your legs and core will increase jumping ability, overall strength and quickness.
As the name suggests, you will be lifting weight directly off the ground from a still position, using your leg muscles to do most of the lifting. With weights on a bar on the ground, keep your back straight and lift this weight, using your glutes, hamstrings and arms to hold the weighted bar for as long as you can. Do three to eight repetitions and two to three sets total of this speed and power exercise. Be warned, this exercise can hurt the backs of people who put on too much weight and don't know what they are doing, so be sure to start with low weights if doing it for the first time.
This speed and strength exercise helps improve your reactive strength and is performed by just jumping off the ground in rhythm and springing off your ankles. While in the air you will want to pull your toes up and then also prevent your heels from ever touching the ground. Keeping your knees locked is key in this exercise while you jump up and down, spending as little time on the ground as possible. As this exercise only requires a good, consistent technique, you can do this exercise just about anywhere you have space. Do twenty reps per set and three to five sets per workout.
Find a box or a step that is about six to twelve inches off the ground and perform this speed and power exercise, which basically entails jumping on and off this elevated surface over and over again. These small jumps will increase explosive strength, as your legs will be lifting the entire weight of your body just a little bit over and over again. You should perform three to eight repetitions per set and do three to five sets per workout. Much like the ankle jumps, you can do these on box jumps just about anywhere there are these types of elevated surfaces.