Skill-related fitness component: Power

Exercises:

· Squat Jump

Explanation: Squat jumping is a great exercise for developing lower body power and is
excellent for athletes who need to improve their vertical ability.

How to perform it:

1. Load using an arm swing while leaning your upper body down, though not as close to
the top of your thigh as you would for a broad jump because too much lean will push
your power forward.

2. Explode into movement with a powerful arm swing upward leaving from your toes.

3. Shift by landing on your toes, absorbing contact with the ground through your entire
body, and then exploding again into your next rep.

· Bicep Curl

Explanation: Consistently performing the biceps curl will help you build strength in the
upper arm and learn to use your arm muscles correctly, bracing with your core muscles.
Apart from building muscle size, boosting athletic performance and facilitating daily
activities, bicep curls build strength in the upper arm, train the shoulder to be more stable

How to perform it:

1. Stand straight with a dumbbell in each hand, your feet shoulder-width apart, and hands
by your sides.

2. Squeeze the biceps and lift the dumbbells. Keep the elbows close to your body and the
upper arms stationary, only the forearms should move.

3. Once the dumbbells are at shoulder level, slowly lower the arms to the starting
position.

4. Repeat.

· Goblet Squat

Explanation: It helps gain explosiveness through the legs by increasing ground-force

production. Equally important, it protects the back from injury and emphasizes form and
mobility over heavyweight.

How to perform it:

1. Starting position: Stand with your feet hip or shoulder-width apart, toes pointed
straight ahead. ...

2. Sit your hips back and bend your knees to lower yourself into a squat. ...

3. Drive through the feet as you stand and squeeze your glutes as you return to a tall
standing position.

· Burpees

Explanation: Burpees not only build massive amounts of endurance and are great for
burning mega calories in a short amount of time, they’ll also cause you to be more
explosive in your workouts and any sports you play. For maximum effect, really focus on
getting air on the jump up.

How to perform it:

Get into a squat position with your hands on the floor in front of you. Kick your feet back
into a push up position and lower your body to the floor. Return your feet back to the
squat position as fast as possible, then immediately jump up into the air as high as you
can.

· Jump Lunges

Explanation: Jump lunges are a great exercise for building explosive power across both
sides of the body. Since the more power you get in each jump, the easier the exercise is,
jump lunges teach your body to use strength and explosiveness together

How to perform it:

Start in a lunge position with your knees touching or almost touching the floor. Jump up
explosively and switch legs so that your rear leg is in the front and front leg is in the rear.
Repeat as fast as you can.