ALPHA Human Performance: Med ball box jump

This is a great plyo exercise for developing power by adding weight to the plyo jump. You gotta tighten your core and really stabilize your body to complete this jump. I also try to hold the ball away from my body as I explode on to the box adding a balancing element to the exercise.

The bugger the ball the more challenging it is!

Tips

*Make sure your tighten your core throughout the exercise

*Snap your knees as you jump to the top of the box

*Think "explode up, land softly"

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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Med ball box jump