Training for "explosive power" can improve your agility. It focuses on the ability to generate a significant amount of force quickly. You can develop your explosive power by incorporating exercises that combine speed and strength, such as jumping jacks or more challenging movements like kettlebell swings. Research has shown that these exercises can enhance sports performance and lower the risk of injury. Explosive power becomes increasingly important as we age, as it can help prevent falls and injuries that can result from a decline in muscle mass. Check out Life Kit’s visual guide on how to incorporate explosive power movements into your workout:
💪 Lower-intensity exercises, such as sit-to-stand and heel raises, can be performed at home, regardless of your fitness level. Aim for three sets of the exercise and keep the repetitions low, around three to five.
💪 Before engaging in higher-intensity exercises, it's important to establish a solid fitness foundation. Jessica Scott, an exercise physiology researcher, recommends at least three months of regular aerobic activity, like walking or cycling, along with one to two days of strength training each week.
💪 Scott recommends adding a 20-minute explosive-power session to your weekly workout routine, which could include exercises like squat jumps and jumping jacks. She adds that explosive power training is about performing powerful movements efficiently and not about pushing yourself to fatigue.
For additional guidance on exercises to boost mobility and prevent injury, listen to this episode of NPR's Life Kit. Subscribe to the Life Kit newsletter for expert advice on love, money, relationships and more. | 
