ALPHA Human Performance: Mini Box Drills for gaining quickness and explosiveness

Gain quickness and explosiveness using something as simple as a mini box. A 6" inch box may not seem like big time training tools, but it can be used to train both of those athletic traits. Check out this playlist of drills that can be done using the 6" box and incorporate them into your training program

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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Mini Box Drills for gaining quickness and explosiveness