ALPHA Human Performance: Open Step 5-10-5 adds new twist to the agility shuttle

The agility 5-10-5 shuttle is an "old school staple" when it comes to agility drills. The base of the drill is about change of direction and acceleration in a small space.

Here we put a new twist on it: start the movement going backwards, and make all of the line touches with your feet.

The start and finish line are both the same, but the drill starts with a big pivot open step. Check out the vid and see it in action. It's a great drill for sports where start, acceleration, stop and explosiveness are key components.

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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Open Step 5-10-5 adds new twist to the agility shuttle