ALPHA Human Performance: Use ladders and agility rings to increase lateral and forward quickfeet

Use ladders and agility rings to increase foot quickness moving laterally and forward. It's all about staying on your power pads, and responding to the ground with rapid fire light foot contact.

Foot quickness transfers to any sport where changing directions is key to successful performance. Check out the vid's and add ladder and agility rings to your training program for killer results!

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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Use ladders and agility rings to increase lateral and forward quickfeet