When you think of power you usually think of executing a skill with strength and more power. Many coaches believe that the greater the weight is that is overcome, the greater the power displayed. This may be true but only if the weight is overcome with great speed. This means that you are able to execute the skill in the shortest amount of time. In essence, the greater the speed the greater the power generated.
One factor often overlooked in executing the skill faster is how the skill is executed. In other words, the technique involved in execution of the skill. Understand that skill execution is the key to summation of forces. This means that you get the maximum force from every joint action.
When the joint actions follow in sequence, as for example, ankle, knee, hip shoulders… the force produced in each joint action is added on to the next action culminating in maximum speed at the end of the skill execution. For example, think of a baseball pitcher who throws 100 mph or a MMA fighter executing a punch or a tennis player executing a serve. In each case you will find that they involve most if not all major joint actions beginning with the lower body and ending in the upper body or arms.
In all throwing and hitting skills the first major action that produces force is weight shift or displacement of the body’s center of mass. There are various ways of executing weight shift, but the most important is hip abduction. In other words, you get the hips moving forward. This in essence, gets your body weight moving forward at which time you stride forward.
You should concentrate on getting the hips in motion prior to any other major action. The key is to drive the hips forward, in an action known as hip abduction with the hips in motion. This is the secret to creating maximum force in throwing, hitting and kicking skills.
The best way to learn this is to do the side lunge with Active Cords. In the exercise you drive the hips forward before striding or involving the upper body. This action produces great force which culminates in great power.
For more information see Build a Better Athlete.