ALPHA Human Performance: Lateral hurdles with hill sprint adds new element to training explosiveness and change of direction

I've always been fascinated by combining drills and exercises together. It's not that I want to make then difficult for the sake of making them difficult, but the challenge to me is pairing two actions together where athletes have to go seamlessly from one to the next.

This drill featured is one way to work lateral movement and change of direction with uphill resistance sprinting. Kills two birds with one stone: lateral movement side to side and then explode forward into a resisted sprint.

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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Lateral hurdles with hill sprint adds new element to training explosiveness and change of direction