POWER OF THE 1st STEP

1. POWER EXERCISES FOR DEVELOPING
POWER OF 1ST STEP, JUMP POWER,
ACCELERATION-DECELERATION AND
CORE POWER
&
ANAEROBIC CAPACITY DEVELOPMENT
WITH AGILITY DRILS
STRENGTH & CONDITIONING COACH TOMAZ BRINEC
tomaz.brinec@gmail.com
coach.brinec@gmail.com

2. WHY & WHERE WE NEED POWER
• Acceleration – Deceleration (stop & go)
• AGILITY (SAQ) - Changing directions at speed
• Jumping
• Body contact (CORE POWER - stability)

3. ACCELERATION
Acceleration is POWERFULL not “quick”
Vince Anderson NFL
Make your athletes STRONGER and you will
improve their ability to ACCELERATE

4. ACCELERATION

5. DECELERATION
FOUR MAJOR DECELERATION COMPONENTS
• Dynamic Balance
• Eccentric Strength
• Power
• Reactive Strength

6. JUMP
SPEED X POWER
The higher initial TAKEOFF VELOCITY, the higher the
athlete will jump

7. PRACTICAL WORK
1. POWER COMPLEX
2. ECCENTRIC BRACE
3. INERTIAL MACHINE (ECCENTRIC)
4. CORE DEVELOPMENT

8. ANAEROBIC CAPACITY DEVELOPMENT
WITH AGILITY DRILS
ANAEROBIC CAPACITY  Sprint 200+ m
Time: 20 - 120”

9. ANAEROBIC CAPACITY DEVELOPMENT
WITH AGILITY DRILS
AGILITY - Changing direction at speed

10. PRACTICAL WORK
1. 9-3-6-3-9m
2. 3-4-5-4-3m
3. 3-4-5m
4. Envelope drill 5x5m