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Explosive Power for Martial Arts

To develop explosive power for martial arts, you should consider doing plyometric exercises. These exercises develop the ability to "explode" from a static position (think of a horse exploding out of the gate). This combination of speed and power is an important skill to learn in order to excel at Taekwondo sparring and/or self-defense. These martial arts plyometric exercises will also help you to develop more powerful kicks and punches. However, be aware that if plyometric exercises are performed incorrectly or are performed without an adequate level of basic physical conditioning (i.e. being out of shape), they can increase the risk of potential injuries (i.e. to your knees). Consult with your doctor and martial arts instructor before starting these exercises. Not recommended for people with existing medical issues.

Plyometric Exercises for Martial Arts Training

  • Lateral Box Jumps - Jump side to side over a box or something easier (and probably more readily available) such as a stack of Taekwondo kicking pads.
  • Long Jumps - From a standing position, try to jump as far forward as you can.
  • Stair Jumps - Instead of running up stadium stairs, try jumping up the stairs. See bottom video for some samples.
  • Vertical Jumps - From a standing position, try to jump as high as you can.
  • Medicine Ball Throws - Lie on your back and throw the medicine ball into the air (by pushing it upwards with two hands) & catch as it comes back to the ground. 
  • Clap Push-ups - Try doing a regular push-up so vigorously that you can do a hand clap in the air between each push-up. Push yourself into the air with your push-up.
  • To see many more examples of plyometric exercises, please watch the videos below:
 

Mixed Martial Arts Plyometrics

Basic Plyometrics

Knee Tuck Jumps

Tons of Different Plyometric Exercises

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