Power

The term 'power' is the ability to generate and use muscular strength quickly over short periods of time.

A way to improve power could be the fitness training method known as Plyometric's this involves quick powerful movements that are jumpy and bounding. 

The purpose of this is to focus on not only increasing our bodies muscular power but also to teach us how to move from a muscle extension to a muscle contraction in a fast rapid way. 

Plyometric's training method is primarily completed by athletes to improve their performance, however this is usually under the supervision of a coach or a trainer.

An example of a sport that would benefit from plyometric training is the high jump due to the power required by the legs when jumping over the bar.When taking part in the high jump activity power is required for not only the sprint before jumping but it is also needed for the actual jump as in order to get over the bar without touching it you would need a quick explosive burst of power to help carry you smoothly over the bar. When performing the high jump the muscles being used are the quadricep femoris, the gluteus maximus and the gastrocnemius. 

Activities that plyometric training is used to improve the power in the specific muscles that  have been chosen to work on include -

• Hurdles - the picture to the right shows a plyometric activity that would help increase the power within the leg muscles. In order to make this activity harder the height of the hurdles would need to be increased. To make this activity easier the height of the hurdles would be decreased.

• Medicine Ball - the picture to the right shows another plyometric activity that would help the power increase in the biceps, the triceps, the lattimus dorsi, the deltoid's and the pectorals. In order to make this activity harder the weight of the medicine ball could be heavier. To make this activity easier the weight of the medicine ball could be lighter. 

• Press up & hand claps - the picture to the right shows another plyometric activity that would help increase the power within the biceps, the triceps and the pectorals. In order to make this activity harder the reps and the sets being completed could be increased. To make this activity easier the reps and the sets being completed would be decreased.

Advantages of plyometric training are -

• Increases stamina levels. 
• Improves speed.
• Improves overall athletic performance. 
• Enhances muscle explosiveness. 
• Enhances muscle power. 
• Increases muscle strength.

Disadvantages of plyometric training are -

• The only major disadvantage to plyometric training is the high risk of injury. Plyometric training is continuous which means it would be hard for beginners to pick it up straight away due to being used to starting with light exercises and low volume to then gradually move onto more progress being made and gained strength. 
• Repetitive jumping and bounding is able to cause stress on the joints. 
• People with arthritis or joint issues are unable to perform plyometric training. 
• Risks of strains is increased if people are untrained.