ALPHA Human Performance: Explosive Plyo Box Jump PLUS 2 In-2 Out Ladder Drill

Combining plyometric box jump with 2 in-2 out ladder drill.

Perform plyometric box jump on to box
Momentarily land on box, then explode off of box
Upon landing on the ground immediately perform 2 in-2 out ladder drill

This is a great way to combine explosive movement with a quickness movement. This drill can also be pair with another ladder drill, and by moving lateral.

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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Explosive Plyo Box Jump PLUS 2 In-2 Out Ladder Drill