Power Fitness: The Right Balance of Speed and StrengthPower fitness for sports means developing an optimum balance of an athlete's speed and strength for competitive sports. Training programs can be adjusted for athletes' individual capabilities and the nature of sport demands.
Coaching Tips for Developing Power Fitness1. Include an optimum balance of strength training, plyometric exercises, medicine ball activities, and reaction drills that contribute to the development of key sport skills.2. Include Olympic lifting exercises and variations in the weight training program. These lifts combine speed and strength, plus they simulate vertical jumping and sprinting movements and involve rapid foot repositioning.
3. Test athletes to determine how to adjust the speed-strength balance of training activities. Those athletes who tend to be naturally slower, can benefit from
overloading
speed work, while athletes who gain strength quickly can emphasize strength work. See
4. All training should build efficient skill movements. For example, correct excessive rotation of the shoulders and trunk during plyometric exercises. 5. As with agility training, consider how to focus on specific cues and anticipation of reacting to situations can enhance the implementation of explosive training activities.
Recommended ProductsThirteen Jump Experts share their training secrets for improving vertical jumping. Great resource for finding the right training balance for individual athletes and teams.One of the most comprehensive strength training books by Dr. Mel Siff. Covers explosive strength, power, speed training, plyometrics, loading, weightlifting, and much more. 
Learn power exercises like the clean and snatch and strength exercises like the front squat and hex bar dead lift as well as design 2, 3, and 4 day programs.(60 min. DVD) 
Super-safe adjustable plyometric boxes for explosive training.
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