Speed is a game-changer in nearly every sport. Whether you’re sprinting to steal a base, breaking away for a touchdown, or chasing down an opponent on defense, having explosive speed gives you a major edge.
One of the best ways we help our athletes at Barbell Coalition develop this explosiveness is through plyometric training.
Plyometrics focus on rapid muscle contractions, teaching an athlete's body to generate force quickly—exactly what they need for sprinting and quick cuts in-game.
By improving their ability to produce force and absorb impact efficiently, athletes can boost their acceleration, agility, and overall speed.
Here are three of our favorite plyometric exercises that we use in our training to take our Cedar Park athletes' speed to the next level:
Broad Jump
The broad jump is one of the most effective ways to develop lower-body power and improve an athlete’s ability to accelerate.
By launching the body forward with maximal force, this movement teaches athletes to generate explosive strength in their legs and hips—key muscles for sprinting.
The ability to produce force quickly and project forward in a single powerful motion translates directly to faster starts and improved first-step quickness.
Plus, the coordination required for a controlled takeoff and landing helps athletes become more efficient movers.
Lateral Skater
Speed in sports isn’t just about straight-line sprinting—it’s about agility and quick directional changes.
Lateral skaters develop explosive side-to-side power, improving an athlete’s ability to push off and transition rapidly.
Strengthening the stabilizing muscles in the hips, knees, and ankles enhances balance and control, which are crucial for cutting, dodging, and reacting to an opponent’s movements.
The stronger and more reactive these muscles are, the more efficiently an athlete can change direction without losing speed.
Weighted Jump Squats
Adding resistance to jump squats forces athletes to produce more power with each jump, making their explosive strength carry over to sprints and powerful athletic movements.
This exercise not only strengthens the lower body but also reinforces proper jumping mechanics, ensuring that force is generated efficiently.
By increasing the force output of the legs, weighted jump squats help improve sprint speed, vertical jump height, and overall athletic explosiveness.
Training with added resistance also conditions the muscles to fire more efficiently, leading to quicker acceleration and higher top-end speed.
At Barbell Coalition in Cedar Park, Our Training Boosts Speed & Power for Athletes
Speed isn’t just about moving your legs faster—it’s about how efficiently you generate and transfer force.
By incorporating plyometric exercises like broad jumps, lateral skaters, and weighted jump squats, we help our Cedar Park & Leander athletes develop the power and explosiveness needed to dominate in their sport.
Interested in our training for your child? Click here to book a consultation and tour of the facility!
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