Every serious athlete knows that power isn’t just about brute strength—it’s about how quickly and efficiently that strength can be applied. Whether you’re on the field, in the gym, or competing in your sport of choice, improving your explosiveness can elevate your performance to the next level. I’ve used these explosive training drills to boost athletic power both for my personal development and in coaching sessions, and the results are consistently impressive. These drills target muscle groups critical to rapid force production, balance, and coordination—all while minimizing injury risk when performed correctly.
In this article, I’ll walk you through seven powerful drills that can be seamlessly added into your current training routine. Each drill is designed to enhance fast-twitch muscle fiber recruitment and challenge your neuromuscular system, so be prepared to push hard and recover smart.
Depth Jumps for Vertical Explosion
Depth jumps are a classic plyometric drill and a staple in any athlete’s training arsenal. You start by stepping off a plyo box (typically 18 to 30 inches high), landing softly, and immediately jumping as high as possible upon ground contact.
This movement trains the stretch-shortening cycle—a critical component of explosive movement. I find that this drill improves vertical leap and leg stiffness, which is essential for sprinting and changing direction quickly. It’s important to focus on minimal ground contact time, aiming to bounce up the moment your feet hit the ground.
How to do it:
- Stand on a plyo box or sturdy platform
- Step (don’t jump) off the box and land on the balls of your feet
- Immediately explode upwards into a vertical jump
- Reset and repeat for 3–5 reps, 3–4 sets
Sled Pushes to Build Full-Body Power
Sled pushes are a full-body conditioning and power drill that forces you to recruit multiple muscle groups while moving weight explosively. This movement trains the posterior chain, develops acceleration mechanics, and boosts lower-body drive.
What I love about sled pushes is how easily they translate into sports performance. Whether it’s football, rugby, or track, athletes who master this drill often find themselves accelerating faster and with more control. Start light, focusing on explosive movement over max resistance, and build as you go.
How to do it:
- Load the sled with moderate weight
- Drive through your legs with a forward lean
- Keep arms extended and torso stable
- Push for 10–20 meters, rest, and repeat 4–6 times
Medicine Ball Slams for Rotational Power
The medicine ball slam is a dynamic drill that improves explosive core strength and rotational movement. While it looks simple, it demands synchronized muscle recruitment from your hips, core, shoulders, and arms.
Athletes benefit from this drill especially in sports that require rotation—think baseball, tennis, or martial arts. It’s an aggressive movement, and when done with full effort, it burns calories while building power.
How to do it:
- Grab a non-bouncing medicine ball (6–20 lbs)
- Raise the ball overhead with arms extended
- Engage your core and slam the ball into the ground using your entire body
- Catch the ball on the bounce if applicable and reset
- Perform 3 sets of 10–15 reps
Bounding for Dynamic Lower-Body Strength
Bounding is a forward jumping movement that mimics exaggerated running strides. This explosive drill is excellent for developing unilateral leg strength and coordination. I recommend incorporating bounding in sprint warm-ups or agility circuits to reinforce proper mechanics.
It’s especially useful for athletes who need to generate speed from limited space or angles. With consistent training, bounding improves stride power, rhythm, and elastic leg strength.
How to do it:
- Begin in a jogging motion
- Push off one foot and leap forward onto the opposite foot
- Continue bounding forward, exaggerating each stride
- Maintain good posture and arm movement
- Repeat for 20–30 meters, 3–4 rounds
Kettlebell Swings for Hip Drive and Acceleration
Kettlebell swings are often misunderstood as just a conditioning tool, but they’re a fantastic exercise for building explosive hip power. The swing targets the posterior chain—hamstrings, glutes, and lower back—and reinforces the hinge pattern, which is vital in sprinting and jumping.
I rely on kettlebell swings to improve hip snap, a key component of acceleration. Proper technique is non-negotiable, so don’t turn this into a squat—keep the movement a true hinge.
How to do it:
- Stand with feet shoulder-width apart and a kettlebell on the ground
- Hinge at the hips to grab the kettlebell with both hands
- Swing it backward between your legs, then forcefully extend your hips to drive it to chest height
- Control the arc and use your hips—not your arms—to generate momentum
- Perform 3–4 sets of 15–20 reps
Split Jumps for Lower Body Speed and Control
Split jumps, sometimes called jumping lunges, are an intense plyometric exercise that builds explosive strength, coordination, and balance in the legs. This movement demands stability and power from each leg independently.
Athletes benefit from split jumps because they closely simulate sport-specific movements, such as quick direction changes or reactive footwork. Adding them to your circuit improves reactive strength and muscle endurance.
How to do it:
- Start in a lunge position with your right foot forward
- Jump straight up, switching your legs mid-air
- Land softly with your left foot forward
- Repeat continuously for 10–12 reps per side, 3–4 sets
Power Cleans for Total-Body Explosion
Power cleans are one of the most effective full-body explosive training drills to boost athletic power. They require technical proficiency, but when mastered, they train everything from ankle extension to upper back explosiveness.
I often program power cleans for advanced athletes looking to improve rate of force development. It’s a key Olympic lift that mimics the rapid extension found in sprinting and jumping. The learning curve is steep, so I suggest working with a coach before going heavy.
How to do it:
- Start with a barbell at mid-shin height
- With a flat back and tight core, explode up through the heels
- Pull the bar upward using triple extension (ankles, knees, hips)
- Catch the bar in a front rack position in a quarter squat
- Stand up to complete the lift
- Start with 3–5 reps at 60–70% of 1RM, 3–5 sets
Integrating Explosive Training into Your Routine
Using explosive training drills to boost athletic power isn’t just about doing a few reps and calling it a day. These movements require proper rest, focus, and progressive overload to be effective. I recommend programming these drills 2–3 times per week, allowing at least 48 hours of rest between high-intensity power sessions.
Make sure to warm up thoroughly before attempting any of these exercises. I like using dynamic warm-ups with mobility drills, light plyometrics, and activation work to prepare the body. Recovery is just as critical—sleep, hydration, and nutrition will impact your power gains.
Sample Weekly Layout
Day 1: Power Focus
- Warm-up
- Depth Jumps
- Kettlebell Swings
- Power Cleans
Day 2: Speed/Agility Focus
- Bounding
- Split Jumps
- Sled Pushes
Day 3: Core and Rotation
- Warm-up
- Medicine Ball Slams
- Rotational Throws (optional)
- Light bounding + cooldown
Conclusion
Explosive training drills to boost athletic power are essential for athletes at every level who want to elevate their performance. By consistently implementing these drills, you’ll notice improvements not just in raw strength, but in how effectively you can apply it in competition.
I’ve seen the benefits of explosive drills in both my own athletic journey and in others I’ve coached. The key is consistency and precision—execute every movement with intent, train smart, and let your results speak for themselves. Whether you’re aiming to jump higher, sprint faster, or dominate on the field, these seven drills are your blueprint to becoming a more explosive athlete.
