Best 10 Exercises to Build Explosive Power

Athletic performances heavily depend on explosive power because athletes need to produce maximum force within short times. Including explosive power exercises within your training plan allows both athletes who want speed improvements and fitness enthusiasts who want speed and agility improvements to raise their performance levels to new heights. Explosive power training stands as one of the most sought-after concepts in functional fitness while athleticism rapidly grows in popularity resulting in widespread acceptance of explosive power training procedures throughout 2025. The following list contains ten effective exercises for building explosive power.

1. Power Cleans (Power cleans for full-body strength)  

Power Cleans is a classic Olympic lift aimed at several muscle groups, including glutes, quads, hamstrings and shoulders. This exercise is excellent for developing explosive power throughout the body.

How to perform:

• Stand with your feet hip-width apart and a barbell on the ground in front of you.
• Bend at the hips and knees to grip the barbell with an overhand grip.
• Stretch the barbell upwards, increase your hips and knees.
• When the barbell reaches the height of the chest, leave it in a squat and hold it on the shoulders.
• Stand up straight to complete the movement.
• Perform 3-5 reps for 3-4 sets.

Pro tips: Focus on explosive hip extension and maintain a proper form to avoid damage.

2. Box Jumps (Box jumps for lower body power)  

The Jump box is a simple but effective plyometric exercise that produces explosive power in the lower body. This exercise is targeting quads, glutes and calves, improving coordination and balance.

How to perform:

• Stand facing a sturdy box or platform at knee to hip height.
• Lower into a quarter squat, then explode upward, swinging your arms for momentum.
• Land softly on the box with both feet, ensuring your knees are slightly bent.
• Step down carefully and repeat for 8–12 reps.

Pro tips: Start with a lower box and gradually increase the height when your strength improves.

3. Depth Jumps (Depth jumps for reactive strength)  

Depth jump is an advanced plyometric exercise that increases reactive strength and explosive power. This exercise involves stepping off a box and immediately jumping upward upon landing.

How to perform:

• Stand on a box or platform that is about 12-24 inches high.
• Step off the box and land softly on the ground with both feet.
• As soon as you land, explode upward into a vertical jump.
• Land softly and reset before repeating for 6–10 reps.

Pro Tip: Focus on minimizing the time between landing and jumping to maximize power output.

4. Medicine Ball Slams (Medicine ball slams for core power)   

Medicine Ball Slam is an explosive exercise with a complete body that targets the core, shoulders and arms. This exercise is great for releasing energy and building power.

How to perform:

• Stand with your feet shoulder-width apart, holding a medicine ball overhead.
• Slam the ball into the ground with as much force as possible, using your core and arms.
• Catch the ball on the rebound and immediately repeat.
• Perform 12–15 reps for 3–4 sets.

Pro tip: Choose a medicine ball with enough weight to challenge you but not so heavy that it compromises your form.

5. Jump Squats (Jump squats for explosive legs)  

Jump Squats is a plyometric variation of traditional squat that provides explosive power in the lower body. This exercise targets the quads, glutes, and hamstrings.

How to perform:

• Stand with your feet shoulder-width apart.
• Lower into a squat position, keeping your chest up and knees aligned with your toes.
• Explode upward into a jump, reaching your arms overhead.
• Land softly with your knees slightly bent and immediately lower into the next rep.
• Perform  10-12 reps for 3-4 sets.

Pro tips: Focus on maximizing the height and reducing ground contact time for optimal results.

6. Kettlebell Swings (Kettlebell swings for hip power)  

Kettlebell swing is a dynamic exercise that produces explosive power in the hips and glutes. This exercise also improves cardiovascular endurance and core strength.

How to perform:

• Stand with your feet shoulder-width apart, holding a kettlebell with both hands.
• Hinge at the hips and swing the kettlebell between your legs.
• Explosively extend your hips and swing the kettlebell to shoulder height.
• Allow the kettlebell to swing back between your legs and repeat.
• Perform 15-20 reps for 3-4 sets.

Pro tips: Focus on driving the movement with your hips, not your arms.

7. Clapping Push-Ups (Clapping push-ups for upper-body explosiveness)  

Clapping push-up is an advanced plyometric exercise that produces explosive power in the chest, shoulders and triceps.

How to Perform:

• Start in a standard push-up position with your hands slightly wider than shoulder-width apart.
• Lower your body until your chest nearly touches the ground.
• Push off the ground with enough force to lift your hands off the floor and clap them together.
• Land softly and immediately lower into the next rep.
• Perform 6-10 reps for 3-4 sets.

Pro Tip: If it is very challenging to play, you can start with explosive push-ups where you lift your hands a bit away from the ground.

8. Broad Jumps (Broad jumps for coordination and balance)  

Broad jumps are a plyometric exercise that builds explosive power in the lower body while improving coordination and balance.

How to Perform:

• Stand with your feet shoulder-width apart.
• Lower into a quarter squat, then explode forward into a jump, swinging your arms for momentum.
• Land softly with your knees slightly bent and reset before repeating.
• Perform 8–10 reps for 3–4 sets.

Pro Tip: Focus on maximizing distance and landing softly to reduce impact on your joints.

9. Sprint Intervals (Sprint intervals for speed and endurance) 

Sprint intervals are a high-intensity cardiovascular exercise that builds explosive power and speed. This exercise is particularly beneficial for athletes who need to improve their sprinting ability.

How to Perform:

• Find a flat surface or treadmill.
• Sprint at maximum effort for 20–30 seconds.
• Rest for 1–2 minutes, then repeat.
• Perform 6–8 sprints per session.

Pro Tip: Gradually increase the duration and intensity of your sprints as your fitness improves.

10. Single-Leg Bounds

Single-leg bounds are a plyometric exercise that builds explosive power and improves balance and coordination. This exercise is particularly beneficial for runners and athletes.

How to Perform:

• Stand on your right leg with your left foot slightly off the ground.
• Push off your right foot and leap forward, landing on your left foot.
• Immediately push off your left foot and leap forward, landing on your right foot.
• Continue alternating legs for 10–12 reps per leg.

Pro Tip: Use your arms for momentum and maintain a low center of gravity to improve stability.

Benefits of Explosive Power Training

Explosive power training offers numerous benefits, including:

• Improved Athletic Performance: Enhances speed, agility, and strength.

• Increased Muscle Power: Helps you generate force quickly.

• Better Coordination and Balance: Improves overall body control.

• Enhanced Fat Burning: High-intensity exercises boost metabolism.

Safety Tips for Explosive Power Training

While explosive power exercises are highly effective, they can also be intense and demanding. Follow these safety tips to minimize the risk of injury:

• Warm Up Thoroughly: Perform a dynamic warm-up to prepare your muscles and joints.

• Focus on Form: Proper technique is crucial to prevent injuries and maximize results.

• Start Slowly: Begin with lower-intensity exercises and gradually progress to more advanced movements.

• Use Proper Footwear: Wear supportive shoes with good cushioning to absorb impact.

• Allow for Recovery: Explosive power training is taxing on the body, so ensure adequate rest between sessions.

Conclusion

Incorporating these 10 exercises into your fitness routine is a powerful way to build explosive power, improve athletic performance, and take your workouts to the next level. From power cleans and box jumps to sprint intervals and single-leg bounds, these exercises challenge your muscles in unique ways, helping you achieve your fitness goals faster. Remember to prioritize proper form, start at an appropriate intensity, and allow for adequate recovery to maximize the benefits of explosive power training.

By consistently practicing these exercises, you’ll notice significant improvements in your power, speed, and overall athleticism. Whether you’re an athlete or a fitness enthusiast, explosive power training is a game-changer for achieving peak performance.