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Power Fitness: The Right Balance of Speed and Strength

Power 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.

Power is the result of how quickly an athlete can generate force. An athlete's best athletic performance is compromised if he or she is very strong, but slow or very fast, but weak.

Coaches also must consider the role of power in a sport. Analyzing the extent to which it is combined with other fitness components and in which skills it is required are keys to developing an effective training program.

Coaches must find the right balance of explosive training exercises that most effectively transfer to sport-related skills. See Transfer of Training

Coaching Tips for Developing Power Fitness

1. 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.

Power clean 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 Products

Thirteen 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.




More on power fitness:

Muscular Power Development Training

Related Sports Fitness Training pages:

Agility Fitness

Endurance Fitness

Fitness Components

Fitness Definitions

Physical Demands of Sports

Strength Fitness

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