Which type of training focuses on enhancing speed and power?

Plyometric training is specifically designed to enhance speed and power through explosive movements that increase the efficiency of the neuromuscular system. This type of training typically involves exercises that utilize rapid stretching and contracting of muscles, known as the stretch-shortening cycle. Common plyometric exercises include jump squats, box jumps, and clap push-ups.

The emphasis on developing fast-twitch muscle fibers during these explosive movements allows for superior performance in activities that require bursts of speed or power, such as sprinting or jumping. This makes plyometric training particularly effective for athletes looking to improve their performance in sports that demand quickness and agility.

In contrast, continuous training focuses on maintaining a steady state of activity over a prolonged period for cardiovascular benefits, strength training focuses on increasing muscle mass and strength, and endurance training is aimed at enhancing aerobic capacity and stamina. While each of these training types has its own unique benefits, they do not specifically target the rapid force production that is central to plyometric training.