Exercises targeting power

Overall goal of the exercises

Improving the ability to execute power to the ground primarily using lower body.

Overall theme of the exercises

Strength training primarily for the lower body. Focusing on fast execution improving rate of force development in functional tasks and varying positions.

Additional considerations

Exercises designed to target specific muscle groups can be included considering individual strength impairments (e.g. quadriceps, calf muscles or hip abductors).

Key exercise	Examples of progressions	Examples of regressions
Sit to stand from a chair	Narrow foot position One foot in front Fast stand, slow sit Jumping after stand	Sit on a cushion Facing corner
Stepping up on staircase	Fast up Slow and controlled Higher step	Hand or finger on the wall Lower step
Getting up from the ground	Fast up and down Slow and controlled Continuous movement down and up	Support from a chair Getting up from a bed or a couch
Jumping (standing with the back to a corner)	Jump to cross a cord Jump to cross plastic cups[1] Jump in pattern Jump to change direction Narrow foot position	Touching a wall with one or both hands while jumping Wide foot position Asymmetric foot timing

[1] Plastic cups must be easily squeezable if stepped on