DEMONSTRATE AND APPLY POWER

AND BALANCE EXERCISES

 By Lisa MaloneyUpdated September 19, 2019

 Power is a combination of strength and speed. The

 The combination of strength and speed is commonly

 The farther your lateral jump, the more power this exercise requires — and develops.
 Stand with both feet together.
 Jump to the right and land on your right leg, hinging forward slightly from the hip as your
right leg bends to absorb the impact. Let your left arm swing naturally forward as you
jump and land, and allow your left foot to swing close to your right leg.
 Immediately spring off your right foot and jump to the left, landing on your left foot. This
completes one repetition.
2. Squat Jumps

 Squat jumps are the quintessential plyometrics exercise. If you're ready for extra intensity,
they can also be translated into forward bounds, when you leap and land on both feet at
once.
 Stand with your feet shoulder-width apart; sink down into a squat. You should only do this
exercise if you already have good squat form: Chest goes up and out, hips hinge back and
knees stay over your toes.
 As you sink down into the squat, let your arms naturally swing back past your hips.
 Explode out of the squat into a vertical jump, letting your arms swing naturally forward
and up for extra power.
 Sink back down into a squat as you land, then explode immediately back into another
jump.
3. Medicine Ball Throws

 Medicine ball throw tests are used for assessing power. The Overhead throw for distance
is a test of upper body strength and explosive power, involving throwing the ball
forwards from over the head. There are many other Medicine Ball Fitness Tests. purpose:
to measure upper body strength and explosive power.
https://www.youtube.com/watch?
v=7DlJ7q5Bk4k
4. Clapping Push-Ups
 Clapping push-ups are a favorite training trick for mixed martial artists, boxers and other
fighters who need to generate explosive power to the front of the body. Obviously, they
carry the added risk of a face-plant if you're not fast enough.
 Assume a normal push-up position, balanced on your palms and the balls of your feet.
There is no knees-down variation of this exercise.
 Squeeze your core muscles to keep your body straight as you bend your arms, sinking
down into the push-up.
 As soon as you hit the bottom of the movement, press explosively up and away from the
ground. Your hands should leave the ground.
 Clap your hands together under your chest, then bring your arms back to push-up position
to catch yourself. Sinking back down to the starting position begins the next repetition.
 Proper conditioning and attention to range of motion is especially important for this
exercise. If you can't properly control the downward phase of the motion, you risk injuring
your shoulders by forcing them too far into external rotation.
A World of Power Awaits
 Although these are good power exercises examples, there's a whole world of power
training you can explore once you have the requisite fitness, exercise form and
conditioning to your muscles and connective tissue.
 In particular, if you're training for a specific sport or athletic event, a qualified coach can
help you choose power drills that mimic the movement patterns of your sport. For
example, you might develop to doing single- or double-leg hops over cones, or practice
explosive sprinting power by dashing forward against heavy-duty elastic resistance.
 Plyometrics can also introduce an element of fun and play into your workouts. However,
the advice to consult a medical or fitness professional before beginning a new exercise
program goes double here; if you have any active injuries or chronic conditions, or are
simply deconditioned, the professionals in your health team can help you evaluate what
sort of power drills are safe for you, either now or as future fitness goals.
7 Easy Exercises for Better Balance
How to fit stability work into your routine—and why you should
By Amy Marturana Winderl, C.P.T.
 Working on your balance, or stability, won't just make you look more graceful in the
weight room (though that's a welcome perk). "Improving balance is important for overall
fitness and everyday activities simply because it increases overall movement function," 
Robbie Ann Darby, an ACE-certified personal trainer in New York City, tells SELF. Any
workout move you do requires some level of balance—to even just walk you need to have
basic balancing abilities.
 The core is often referred to as the powerhouse of your body. It's also your balance center.
Having a strong core allows you to control your body's positioning and maintain an upright
position. Your back and chest play a role here, too. All of these muscles are important for
both posture and stability. But purposefully training your body to move in new ways that
disrupt and challenge your balance will also help tremendously.
 When you do exercises that throw off your center of gravity—like holding one leg up in
the air while doing a bicep curl—your body and brain have to work overtime to keep you
stable. "Basically anything that challenges your center of gravity will improve your
balance," Darby says. "This can include lifting and holding one or more of your
extremities at a time and/or the use of props such as weights or unstable surfaces such as
Bosu balls." Balance work is also great for bodily awareness. "Having to focus mentally
during these type of exercises impacts your ability to have a mind-body connection in your
workouts," Darby says, which can also carry over to everyday activities outside of the
gym.
 The best way to use these balance-based moves? Choose a few to add to your warm-up.
"Warming up with exercises like this is a great way to activate your core and mentally
prepare you for the workout to come, since balance requires a significant amount of mental
focus," Darby adds. "As a former dancer and athlete, I incorporate balance into all of my
workouts," she adds. "However, no matter your workout level or goals, incorporating
balancing exercises into each of your workouts or warm-up routines is ideal for an overall
balanced (pun intended) fitness regimen."
 Ready to start? Below, Darby demos seven exercises that are great for challenging and
improving your balance skills.
 Sumo Squat With Outer Thigh Pulse
 Start in a wide stance, feet turned out 45 degrees.
 Bend at your knees and hips to lower into a sumo squat. Keep your torso upright.
 As you stand, extend one leg and the opposite arm. Hold and pulse your leg up 2 to 3 inches three
times.
 Put your leg back down to start position and repeat.
 Alternate sides for 12 reps.
 "This exercise strengthens your lower body and forces the core to engage while improving
your balance," Darby says. To make this move harder, she suggests holding a weight or a
medicine ball using the arm that isn't extended.
 Standing Crunch With Under-the-Leg Clap
 Start balancing on one leg, with the other out in front of you, knee bent at a 90-degree angle, and
your hands together overhead.
 Crunch forward and clap your hands under the raised leg.
 Continue to clap over your head and under your raised leg 12 times. Repeat on your other leg.
 "Balancing on one leg is challenging in itself. Add movement in the midst of a static hold
with these claps and your core will be on fire," Darby says. To make this harder, hold light
to medium weights. To make it easier, lower your leg to the ground when you clap
overhead.
 Curtsy Lunge With Oblique Crunch
 Stand with your feet hip-width apart, fingertips at your ears and elbows out wide.
 Cross one leg behind you and lower into a curtsy lunge.
 Without rotating your hips, stand and bring that same leg up to meet the same side elbow for an
oblique crunch.
 Do 12 reps, and then switch legs.
 "This total-body movement activates the glutes, engages the inner thigh, and strengthens
your obliques," Darby says. To make this harder, hold light to medium weights. To make it
easier, alternate sides.
 Plank With Flying Plane Arms
 Start in high plank with your arms extended and hands directly under your shoulders.
 Keep your hips stable and core engaged as you lift one arm straight out in front of you.
 Keep holding this arm up and fan it out to the side.
 Return your hand to the front again, then lower it to the ground.
 Repeat this sequence on the opposite side. Continue to alternate sides for 12 rounds.
 "By lifting and mobilizing one of your extremities both your core strength and stability are
challenged," Darby explains. To make this harder, bring your feet closer together. To make
it easier, open your feet wider or do the sequence on all fours.
 Rolling Forearm Side Plank
 Start in a side forearm plank, propping up your body weight on your forearm. Stack your feet on
top of each other. Extend the top arm.
 Roll under your body to the opposite side, switching which arm is on the ground and which is in
the air.
 Hold on each side for 2 to 3 seconds.
 Continue to roll from side to side 12 times.
 Darby explains that the movement of rolling from one side of your body to the other
challenges your balance as your body moves between creating momentum and stabilizing
in a static hold. To make this harder, lift the top leg before rolling to the opposite side. To
make it easier, place your bottom knee on the ground.
 Arm Sequence With Lifted Heels
 Start standing with your feet together, knees pressing in toward each other and slightly bent,
holding a pair of light to medium dumbbells with your arms relaxed by your sides.
 Lift your heels off the floor about 2 inches. Hold this posture as you do a bicep curl and shoulder
press. With your arms extended, lower the weights back to the starting position.
 Keep your core engaged throughout the move to prevent arching your back.
 Repeat the sequence eight times.
 "By standing in a narrow stance and having your heels lifted, your center of gravity is
naturally unstable," Darby says. By adding moving arms on top of that, your core strength
and balance are further challenged. To make this harder, bend the knees deeper and/or
choose heavier weights. To make it easier, lower your heels in between each arm
movement, and/or ditch the weights.
 T-Stand With Hinge and Side Bend
 Start balancing on your left leg with your right knee bent at a 90-degree angle, hands extended out
to the side.
 Hinge at your hips, tighten your core, and raise your right leg out behind you. As you do, lower
your torso and reach your right hand to touch the inside of your left ankle.
 Return to start. Then reach your right hand down to touch the outside of your right leg.
 Complete the sequence eight times on one side. Repeat on your opposite side.
 "By balancing on one leg while moving through various planes of motions, your core
muscles are strengthened and your balance is challenged," Darby says. To make this
harder, keep your arms extended out to the sides and hold medium to heavy weights. To
make it easier, tap the raised leg to the floor in between the hinge and the side bend.
 EXERCISE- Exercise is physical activity that is planned, structured, and repetitive for the purpose of conditioning
the body.
  
 CIRCUIT TRAINING- is a form of training where participants rotate through a number of stations, performing
different exercises to time or repetitions, back to back, with minimum rest until the circuit is completed. There are
various ways of constructing a circuit, but they would normally contain several movements including body weight,
weighted and dynamic exercises
  
 POWER- is the ability to move the body parts swiftly while applying the maximum force of the muscles. Power is
a combination of both speed and muscular strength. For example, fullbacks in football muscling their way through
other players and speeding to advance the ball and volleyball players getting up to the net and lifting their bodies
high into the air.
  
  
 BALANCE - is the ability to control or stabilize the body when a person is standing still or moving. For example,
in-line skating.
 https://www.genesisfitness.com.au/blog/5-exercises-to-increase-power
  
 https://www.healthline.com/health/exercises-for-balance>13 moves with instructions