Speed and power are intricate abilities and should be progressively introduced and developed. Tools such as the “speed ladder,” also known as the “agility ladder” provide false hopes to those looking to develop a quick first step.

Many sport coaches, especially in the field of volleyball, search for programs that will help their athletes jump higher and move faster, when these programs do not bother to take into consideration individual athlete differences and needs. On top of this point, power is an expression of strength and in order to develop power to the greatest extent possible, it is highly important to have a great strength base. Searching for programs online that promote an incredible amount of extra jumping and running when athletes are already performing these movements dozens of times during practice and competition, create extreme amounts of stress on the athletes that only further increase risk of injury.

A vast majority of power is produced by the posterior chain complex (gluteal muscles and hamstrings in particular), so it is important that these muscles are strengthened through exercises such as deadlifts and hip thrusters. After long seasons in many sports, such as hockey and skiing, the quadriceps muscles receive a majority of stress, which can diminish strength and power of the hamstring fibers; in order to prevent injuries, it is necessary to redevelop these muscles.

Search for the best Strength & Conditioning near you that can help you accomplish your specific goals at places such as the National Strength & Conditioning Association’s web site!