Redeemed Fitness LLC

Training agility and plyometrics sharpens your reactive strength, makes directional changes smoother, builds injury resilience, and increases overall athleticism.

🏃‍♂️Plyometrics train your Central Nervous System to maximize the stretch-shortening cycle. Your muscles act like rubber bands—stretching on impact and immediately snapping back to convert absorbed energy into explosive force with minimal ground contact time.

🦾🔧They Sharpen movement mechanics and help refine footwork, center-of-gravity control, and deceleration. By increasing muscle memory for sudden movements and pivots, your body cuts out wasted motion and conserves energy during complex athletic plays.

🤕They also help injury prvention by stiffening tendons and ligaments,—while teaching your joints to safely absorb and dissipate high kinetic forces.

Different goals mean training for different training adaptations.

It doesnt mean either way is wrong, but it might be wrong for your specific goals

Strength and power are not equal

Strength is how much force you can produce

Power is how quickly you can produce that force

The main difference for sports is time:

Strength doesn't care about time. It is your maximum effort, even if the movement is slow (like a heavy 1-rep squat).

Power depends on time. It is pushing hard in a fraction of a second.

Athletes Need Power

Most sports movements happen in less than 0.2 seconds (jumping, sprinting, striking,).

Building raw strength raises your total capacity to create force.
However, power training trains your nervous system to release that force immediately.

If you are strong but slow, you cannot use your strength during fast movements.

At least they are willing to listen, no questions asked 🤣💪🏼

💪🏼If you are strong, but seem to be lack explosive power, listen up.

🛑Strength doesnt equal power.

Having strength and having power isnt the same thing.

🤼‍♂️You can be strong in the weight room and lift a ton of weight, but you arent able to recruit that strength to move explosively in a game or match.

🏃‍♂️You need to train your nervous system to recuit fast twitch muscle fibers so you can use that strength to move explosively and generate power.

🏋‍♂️You might have a lot of weight on the bar, but we need that weight to move quickly

💥To bridge the gap we utilize plyometrics, ballistic movements, and dynamic effort training teach your body how to use that strength like an athlete

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Dumbbell drop jump

It pairs a loaded movement with an unloaded, explosive movement executed immediately after dropping the resistance. By loading the muscles down into the bottom position, you prime the neuromuscular system to fire with maximal intensity.
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The external load (dumbbells) forces the nervous system to recruit high-threshold motor units (Type IIx fast-twitch muscle fibers).

When the athlete drops the weights at the bottom, the nervous system remains pre-stimulated ("tricked" into thinking it still needs to move heavy weight).

Without the external weight, that heightened neural drive produces maximum rate of force development (RFD), allowing the athlete to explode upward faster and with greater force into the box jump.
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Enhances vertical jump, explosive first-step drive,
Wrestling stand ups, level changes, and explosive double-leg takedown shots under resistance.

Also for basketball, Football & Baseball and others, it Builds explosive hip extension for sprinting out of a stance, stealing bases, or driving through contacts.