Power exercises are those that develop the ability to use force quickly. They are also very good in burning more calories than normal exercises because they are metabolically demanding. These exercises are used mostly by athletes but can also be anyone’s (not necessarily athletes) power especially when you have to run after children, save someone from a possible accident, rush because you are late and you have several flight of stairs to climb or just be agile so that you are not an easy target of bad people on the loose who aim to rob you and run.
Box jump exercise
The box jump exercise aims to develop your power to jump vertically, upward. Good for basketball and volleyball players or hurdlers, but not necessarily limited to those sports. The good thing about jumping upwards is, there is less stress on your feet, but you have to be extra careful when performing because a wrong jump can cause your legs or knees to hit the “box.” The idea is to have a sturdy box to jump up to. It does not have to be a box literally. It can be a table or a bench or an elevated stage. The important thing to remember is to start low enough until you develop the strength to go higher. Start from a dead stop, in front of the “box” and bend to jump. When your feet land on the top of the box, simultaneously stand up to get on a relaxed state, easing your knees. Do not jump down. Other variations would be to make a step before landing on top, wearing a weight vest, and one-leg jump. Always be careful, making sure the height is just right.
Plyo push up exercises
This is not a regular push up routine. You start with your arms stretched, in a planking position. As you bend your elbows and reach the bottom, push yourself up as fast as you can until your arms stretch again but even beyond the length of the stretch of your arms. When you fall down to the floor, you do on a soft elbow so as not to harm your joints. You just have done one count or repetition (rep). There are several variations if you think just pushing the floor and dropping back to bounce back up is easy. Try the clap as you bounce. Try the thigh slap as you bounce, or the chest pat. (There are more difficult variations.) These exercises will give power to your upper body.
Split, squat, jump combination
The split, squat, jump combination is meant to develop the glutes and the quads. You start with a standing position and hands behind your head. Put your right foot forward and lunge down to the point your forward thigh is parallel to the floor and you trailing knee is not hitting the floor. Push up quickly from the balls of your feet towards your thighs and jump as high as you possibly can. While on mid-air, you switch your legs to be able to land soft on the opposite stance with your left foot forward and your right knee towards the floor. That is one repetition. Make sure that your back is always straight throughout.
Power exercises are meant to develop the ability to use force in a quick manner. These exercises burn more calories than the usual exercises. They are not limited to athletes. They can be used by anyone who wants to develop the ability which can be used daily.