Basketball · Power Forward
CURVA Coach understands exactly what Power Forward demands physically. Your programme is built around those demands — not a generic template.
Get my CoachThe four physical qualities that define performance at this position — and why they matter.
Power forwards establish position in the post, set hard screens and drive through defenders in the paint. The programme is built around compound lower body strength — back squat, deadlift, hip hinge variations — that translate directly to these physical demands.
Securing offensive and defensive rebounds against physical opponents requires both vertical leap and the strength to hold position. The programme develops both qualities — jumping power through plyometrics and physical presence through strength training.
Backing down opponents, finishing through contact and defending in the post all require the ability to hold and apply force in tight spaces. Core strength, hip stability and upper body power are built into the programme to develop paint dominance.
Using the body to create space, finishing in the post and defending physical centres all require significant upper body strength. Pressing, pulling and rotational work are built into the programme alongside the lower body emphasis.
A Power Forward doesn't need the same programme as a Point guard. CURVA Coach builds around the specific demands of your position — then layers in your schedule, your body and any niggles you're carrying.
Every two weeks, your coach reviews your progress and updates your programme. It adapts across pre-season, in-season and recovery so you're always doing the right work at the right time.
And if you have questions — about movement, nutrition, an injury niggle — your coach is available 24/7 in the app.
Use our free Basketball strength standards calculator to see where you stand.
Check your Power Forward standards