ALPHA Human Performance: Hurdle weave/side step combo drills perfect for the ground based athlete

Hurdle combo's are fantastic when you can combine multiple directions like moving forward and laterally. Athletes need to raise their feet to move over hurdles and stay on the balls of their feet to move between them.

These two vids are applicable for any ground based athlete

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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Hurdle weave/side step combo drills perfect for the ground based athlete