# Power **Power** is the ability to generate force quickly. Training it improves athleticism, reaction speed, and everyday movement safety—helping prevent falls, strains, and sudden-load injuries. ## What Counts as Power Work - Jump squats, box jumps, plyometrics - Medicine ball throws (chest pass, overhead, rotational) - High-speed resistance moves (light loads moved explosively) ## Recommended Dosage - **1–2 sessions per week** - Low volume, high quality - Focus on full recovery between sets to maintain speed and explosiveness ## How to Measure Progress - **Vertical Jump Test:** Measures lower-body power - **Broad Jump Test:** Assesses horizontal power and hip extension - **Medicine Ball Throw:** Measures upper-body and rotational power - **[[Wingate 30-Second Test]]:** Evaluates peak anaerobic power and fatigue profile