Explosivity · Power & first-step speed
First-step speed in the sand
Why this session matters
Power and rate-of-force-development circuit. Builds the explosive first step that wins blocks, defensive saves, and approach jumps. Best done fresh, not after fatigue.
Total ≈ 15 min · 5 exercises
Horizontal power
184s
Lateral push-off
184s
Achilles stiffness
147s
Posterior chain power
220s
Upper-body power
165s