1 Exercise Program for PowerBobby Barbieri, Matt Hanley, and Jesse Novak

2 What is Power? Power = Work / Time (Measured in Watts or Kilowatts)Force exerted in a certain amount of time In this case, time represents the velocity of a movement Used during explosive exercises and movements

3 Force Velocity Relationship

4 Why Lift For Power? Increase muscle exertionRecruit more muscle motor unit Increases sprint speed Boosts explosiveness

5 Study On Motor Units To increase muscle force: MU’s can fire faster, recruit more MU’s, and fire synchronously. During powerful movements double and sometimes triple discharges on motor neural firing leads to motor unit force increase. These discharges are termed doublets and triplets. At start of muscle stimulation doublets increase peak force and force production. These doublets fire quickly and can be enhanced through power training. (Heller, 2010)

6 Who Needs Power? Sprinters (Swimmers, Track and Field, etc.) FootballBasketball Baseball Golf Weightlifters Any sport that requires sudden bursts/movements

7 Who is Our Program Designed For?Football players Skilled Position players specifically Wide Receivers Running Backs Linebackers Defensive Backs (Corners/Safeties)

8 Is Client Cleared For Exercise?Physical is needed Clearance from Head Athletic Trainer Insurance information Clearance from Head Coach

9 Program Goals and BenefitsIncrease muscle strength Injury prevention Become more explosive Improve speed and agility Improve reaction time

10 Our Program: 10 minute dynamic warm up Bounding Pause Squat JumpsPlyo Push Up Multi-Directional Lunges Reaction Catch Drill Jump Lunges Standing Broad Jumps Reaction Burpee Cool Down

11 Warm Up Active, dynamic stretchExample exercises include frankenstein's, high knee pull, cross quad, arm circles, jumping/seal jacks, lunges, etc. Intended for 10 minutes of activity to ensure athlete is fully prepared for activity

12 Bounding Muscles Used: Technique: Important Tips: QuadricepsHamstrings Gastrocnemius Technique: Jump as high and as far as you can using of one leg (doing a skipping motion) After you land switch to the other leg and jump as far/high as you can again Important Tips: To improve your jump, get good triple extension through the ankle, knee, and hip When taking off, drive up knees and arms to help swing you forward

13 Pause Squat Jumps Muscles Used: Technique: Important Tips: QuadricepsHamstrings Gluteus Maximus Technique: Keep feet shoulder width apart Bend knees so legs are parallel with ground Hold squat until instructor tells you to jump up Important Tips: Keep back aligned in natural position First movement should be moving hips back Keep knees/feet pointed forward or slightly out

14 Plyo Push Ups Muscles Used: Technique: Important Tips Pectoralis MajorTriceps Technique: Start in pushup position Keep elbows inward Slowly lower yourself down Explode up and get hands off the ground Important Tips Do not let yourself collapse to the ground Keep back flat and hips in line

15 Multi-Directional LungesMuscles Used: Quadriceps Glutes Hamstrings Hip Abductors/Adductors Technique: First do a normal Lunge Second is a diagonal lunge Third movement is a lateral lunge Repeat with other leg Important Tips: Do each lunge once before repeating

16 Reaction Catch Drill Full Body Reaction Drill Technique: Tips:Start in athletic stance Coach bounces a ball in random direction Athlete reacts and moves to catch ball Tips: Keep feet shoulder width apart Stay relaxed and ready to react

17 Jump Lunges Variation of basic lunge by adding plyometric transitionMuscles Used: Quadriceps Hamstrings Glutes Hip Flexors Technique: Requires no equipment (Can add dumbbells or medicine ball as you progress) Start from normal lunge position, explode up off ground, switch legs and land back in lunge position Important Tips: Keep knee off ground Keep Tibia parallel to ground

18 Standing Long Jump (Broad Jump)Measures the explosive power of legs Muscles Used: Quadriceps Hamstrings Glutes Gastroc/Soleus Technique: Athletes jump as far as possible Uses a two-foot takeoff and landing Swinging arms and bending knees to provide forward drive Important Tips: Give with landing

19 Reaction Burpee Muscles Used: Technique: Tips: Pectoralis MajorTriceps Quadriceps Glutes Technique: Athlete lays flat in down pushup position On command, Athlete performs a burpee as rapidly as possible Reset to down position and repeat Tips: Keep hips in line with the back

20 Cool Down Static Stretching Toe touch Single Quad ButterflyKnee to Chest Hip flexor stretch Tricep Chest stretch against wall

21 Any Questions?

22 Works Cited Heller, M. (2010). Mechanics of doublet firings in motor unit pools. Mathematical & Computer Modelling Of Dynamical Systems, 16(5), doi: /