There are some training drills that can be used to help get the explosive action needed. The basic idea of these exercises is to improve your ability to explode off the ground and spend the minimal time in contact with the ground.
Tuck Jumps -You perform a tuck jump by squatting down then exploding off the ground, trying to get as high as possible. While in the air the legs should be tucked as high as possible into your chest. On landing squat down and immediately take off again. You should try and maintain a smooth flowing motion from jump to jump.
Rocket Jumps – Performed in the same way as a tuck jump, the rocket jump is used to get full extension and stretch from fingers to toes during the jump. In the air the body should be in as straight a line as possible. When you land, squat down and explode off immediately.
Line Hops – Either draw a line or use a lane line on the track. Stand with feet close together and bounce across the line from side to side, keeping your feet as close together as you can. Extend your arms out by your side to maintain balance.
Skips – Using a basic skipping motion, spring up as high as possible with each skip. Pump your arms hard as you spring up during each skip. Cover a distance of about 20-30m walk back then repeat the exercise.
Forward Weight Throws – The throw is performed by holding a shot put between your legs, squatting down, and then exploding up and out while your arms thrust forward releasing the weight. Use a heavy enough weight that you can throw without sacrificing technique or sustaining possible injury. The aim is to throw the weight as far as possible. Overhead Weight Throws- are great for increasing your overall power. Stand with your back facing the way you are going to throw. Hold the weight between your legs, squat down, explode back and upwards releasing the weight over your head, trying to throw the weight as far as possible.