Power: jumps, swings and Olympic pulls

Explosive work that trains force produced quickly — the quality that fades earliest with age and matters most in sport.

• Box jump

  A jump onto a raised platform, training explosive leg power.

• Broad jump

  A maximal horizontal jump — a simple, measurable test of lower-body power.

• Kettlebell swing

  An explosive hip hinge that builds power and conditioning at once.

• Power clean

  An explosive pull from the floor to the shoulders — the classic power lift.