Explosive strength is critical for jumps, sprints, and physicality. Begin with weighted squats. Use a barbell or dumbbells to perform three sets of 12 reps. Ensure proper form: feet shoulder-width apart, back straight, and knees aligned with your toes. Gradually increase the weight by 5-10% each week to build power. Next, perform box jumps to develop vertical explosiveness. Use a sturdy box or platform 18-24 inches high. Jump onto the box, land softly, and step down. Perform three sets of 15 repetitions. To improve core strength, incorporate planks and Russian twists. Hold a plank position for 60 seconds, then perform 30 Russian twists with a medicine ball. Repeat this circuit three times. Finish with upper body strength training: perform three sets of 10-12 push-ups, pull-ups, and chest presses. Stronger upper body muscles improve your ability to fight through contact and finish plays.