Remember when you were a kid and you'd jump off from the fence but as you land you'd go into an army roll? This is because you were too weak to absorb the force so to ease the stress on the body, you simply "gave way" to the force and absorb some it through the roll.
How do you develop the ability to put force "in"?
Getting stronger, that's how.
The stronger your joints and muscles, then the more force they can absorb upon landing. Taking the rubber band analogy again, it means we can pull that band back a lot further then the thin one because it's bigger, thicker and stronger.
To gain strength you must train in the 1 - 5 rep zone and progressively be able to lift more weight in that rep range. I have found that 3 reps is about the perfect zone for most of us as it allows us to lift a near maximal weight (90% or more) but without totally blowing out the nervous system like a 1 rep max attempt will.
Another important point for gaining strength is to NEVER miss a lift as a failed rep attempt at over 90% will burn your nervous system out a lot more then a successful rep attempt at the same load.
Now for strength gains, you need a long term program in place for the big lifts including deadlifts, squats, bench presses, military press, chin ups and rows. This isn't bodybuilding where you might use a different technique each session. You need to repeat the same movement frequently so the nervous system learns the movement and it becomes ingrained in your nervous system.
2 of the best strength systems to use is the 531 method by Jim Wendler and Performing Singles Over 90% by Eric Cressey, both former competitive powerlifters.
These systems and others are explained in more detail here.
With all things being equal (skill set etc), those that are the strongest will be the better players as they will move more efficiently and fluently.
Tune in for part 3.
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