ALPHA Human Performance: Plyo box jump lateral over box

Plyo Box Jumps laterally over a box is a great way to build explosive power, stamina, leg strength and coordination. Be sure to land with balance and get a good hip drive as if you are trying to "pop" through the ceiling.

These jumps have a tremendous sports performance application and from a fitness stand point you would do well to add in box jumps to your regimen every now and then as a change up

DB 1-Arm Snatch

Want a simple power builder that is basic, but an absolute killer? Try DB 1-arm snatches.

1) Grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart.

2) Descend your hips in a "power position" with flat back and chest up

3) Quickly pull the dumbbell toward the ceiling while at the same time extending your knees and hips and raising on to the balls of your feet, keeping the dumbbell close to your body as you pull it.

4) As the dumbbell gets to its highest point, very quickly rotate your elbow under the weight while extending your arm.

The dumbbell will rest over the top of your shoulder with the palm facing away from your body. "Catch the weight with knees slightly bent

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Plyo box jump lateral over box