ALPHA Human Performance: Weight Vest agility hoop/ladder combo drills

These drills can be done with either an agility Hoops or agility ladders. Performing quick feet drills while wearing a weighted jacket increases leg strength and speed of movement.

You want to make sure that your load is not TOO heavy; you want a moderate amount of weight so that it does not create heavy steps, but simply adds resistance as you train.

See the various drills performed in the video above, and note arm action and foot action in each drill. One last thing to note is "power pad action": stay on the balls of your feet as you perform each drill.

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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Weight Vest agility hoop/ladder combo drills