ALPHA Human Performance: Zoid 2-in-2-out works footwork and athleticism from the ground up

I always say, "athleticism works from the ground up!"

It all starts with your feet. How well your feet move and make contact with the ground determines how your body moves. I call it "clean footwork". The cleaner (more efficient) your footwork is, the more efficient your movements are.

I love using the SKLZ Agility Trainers for footwork. Keeping the athlete in one place, footwork can be trained using a variety of movement patterns.

A favorite of mine is "2-in-2-out". This is done by athletes keeping their body over the top of the Zoid as their feet move side to side. The movement is made "clean" by staying on your power pads (forefoot) and not scuffing or sliding your feet across, but by picking up your feet in small steps.

Although this is done in place, it will translate into how athletes move forward, backwards and laterally.

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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Zoid 2-in-2-out works footwork and athleticism from the ground up