Want to improve your agility? Try these 'explosive power' exercises

The sit-to-stand movement, demonstrated above, is one way to hone your explosive power, or your body's ability to rapidly generate a lot of force. Scroll down for more recommended exercises. Margaret Cirino/NPR hide caption toggle caption Margaret Cirino/NPR So you've heard of strength training and cardio. But have you heard of training for "explosive power"? It's the ability to rapidly generate a lot of force, says Jessica Scott , an exercise physiology researcher who has studied the effects of physical activity on different groups, including cancer patients and NASA astronauts. "It's not necessarily lifting the heaviest load. It's about moving a lighter load very quickly," she says. This skill helps us safely do many everyday tasks, like walking up and down the stairs or standing up from a chair, says Scott. "It's what allows you to catch yourself and not fall while walking down the sidewalk." You can hone your explosive power by doing exercises that combine speed and strength, like simple jumping jacks or more challenging kettlebell swings. Studies have shown that these exercises can improve sports performance and reduce injury . Explosive power is even more important as we age. It can help prevent falls and injuries as our muscle mass declines. Each year, starting around age 40 , we lose 1% to 2% of our fast-twitch muscle fibers, a type of muscular cell that allows us to do these forceful movements. …