Power

Strength

Speed

Muscular Power: The ability to overcome resistance over a certain distance.

• Usually for tasks that require strength and speed at one time such as a large jump or other dynamic movements that require full effort.

• From a PT perspective we look at the form of a jump or movement with high speed to ensure safe return to sport.

  • >90% 1RM, < 4 reps to fatigue

  • The American College of Sports Medicine recommends 3-5 minute rests between sets which is shown to be beneficial both within training sessions and performance with subsequent sessions.

Progression for lower extremity power exercises:

• 2→ 2 (squat jump)

• 1→ 2 (jump forward pushing off one foot landing on 2 feet)

• 1→ 1 alternating (bounding forward or skaters)

• 1→ 1 same (triple jump)

What a power workout might look like:

• The Dance Docs Blog on Plyometric training- both traditional and dance specific programs

• Effects of plyometric training vs. traditional weight training
  

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