Power

Lateral Power, Landing Mechanics

Lateral Broad Jump

A maximal sideways jump for distance that builds frontal-plane power and landing control.

Gluteus Maximus, Gluteus Medius, Quadriceps

None

Adductors, Calves, Trunk

Basketball, Soccer, Tennis, Skiing, Football

lateral broad jump, side broad jump, lateral power, frontal plane plyometric, landing control

Lateral Jump for Distance

Agility & Footwork

Plyometrics

Power

Approach Vertical Jump

Two steps, plant, explode - the penultimate step turns runway speed into height.

Basketball, Volleyball, General Athletic Development

approach vertical jump, run-up vertical jump, quadriceps, gluteus maximus, bodyweight

Run-Up Vertical Jump

Power

Rotational Med Ball Slam

Turn, lift and slam the ball beside you - rotational power with a satisfying full stop.

Obliques, Latissimus Dorsi

Deltoids, Gluteus Maximus

General Athletic Development, MMA, Baseball, Golf, Tennis

rotational med ball slam, rotational overhead slam, obliques, latissimus dorsi, medicine ball regimen-hiit

Rotational Overhead Slam

Power

Hill Bounding

Exaggerated bounds up a slope - the hill adds load and subtracts landing punishment.

Hill

Track and Field, Running, General Athletic Development

hill bounding, uphill bounding, gluteus maximus, quadriceps, hill

Uphill Bounding

Power

4-Cone Box Drill

Sprint, shuffle, backpedal and carioca around the square - clean transitions at every corner.

Agility

Cones

Hip Abductors, Gastrocnemius

General Athletic Development, Football, Basketball

4-cone box drill, four-corner movement pattern, quadriceps, gluteus maximus, cones

Four-Corner Movement Pattern

Power

T-Drill

Sprint, shuffle, backpedal around a T of cones - four movement skills in one standard test.

Agility

Cones

Hip Abductors, Gastrocnemius

General Athletic Development, Basketball, Soccer, Tennis

t-drill, multi-directional cone pattern, quadriceps, gluteus maximus, cones

Multi-Directional Cone Pattern

Power

Neuromuscular Coordination

Curved Sprint

Most game sprints bend - curved running trains the lean, the inside leg and the line.

Gluteus Maximus, Hip Abductors

Bodyweight, Cones

Hamstrings, Adductors, Gastrocnemius

Soccer, Football, Track and Field, General Athletic Development

curved sprint, sprinting on a curve, gluteus maximus, hip abductors, bodyweight, cones

Sprinting on a Curve

Power

Band-Resisted Sprint Start

A partner-held band overloads the first five steps - where every race is won.

Heavy Band, Partner

Track and Field, Football, General Athletic Development

band-resisted sprint start, resisted acceleration start, gluteus maximus, quadriceps, heavy band, partner

Resisted Acceleration Start

Power

Parachute Sprint

The chute adds drag without changing mechanics - power work at genuine sprint speeds.

Speed Parachute

Quadriceps, Gastrocnemius

Track and Field, Football, General Athletic Development

parachute sprint, resisted maximal sprint, gluteus maximus, hamstrings, speed parachute

Resisted Maximal Sprint

Power

Neuromuscular Coordination

Dribble Runs

Ankle-to-calf-to-knee dribbles that assemble the sprint stride one storey at a time.

Quadriceps, Gastrocnemius

Hip Flexors, Hamstrings

Track and Field, General Athletic Development

dribble runs, progressive stride build, hip flexors, hamstrings, bodyweight

Progressive Stride Build

Power

Neuromuscular Coordination

Ankling Drill

Quick, stiff ankle steps that teach the foot to strike and leave the ground fast.

Gastrocnemius, Tibialis Anterior

Soleus, Hip Flexors

Track and Field, General Athletic Development

ankling drill, rapid ankle cycling, gastrocnemius, tibialis anterior, bodyweight regimen-dynamic-warmup

Rapid Ankle Cycling

Power

Straight-Leg Bound

Bounding with straight legs loads the hamstrings like top-speed sprinting - handle with care.

Hamstrings, Gluteus Maximus

Gastrocnemius, Hip Flexors

Track and Field, General Athletic Development

straight-leg bound, stiff-leg bounding, hamstrings, gluteus maximus, bodyweight

Stiff-Leg Bounding

Power

Broad Jump to Sprint

Land the jump, run out of it - teaches power to become speed instead of stopping dead.

General Athletic Development, Football, Soccer, Track and Field

broad jump to sprint, horizontal jump into acceleration, gluteus maximus, quadriceps, bodyweight

Horizontal Jump into Acceleration

Power

Reverse Lunge to Knee Drive

Lunge back, then drive the knee up fast - single-leg power with a sprinter's finish.

Bodyweight, Dumbbell

Hip Flexors, Gastrocnemius

General Athletic Development, Basketball, Soccer, Running

reverse lunge to knee drive, lunge to explosive knee drive, quadriceps, gluteus maximus, bodyweight, dumbbell

Lunge to Explosive Knee Drive

Power

Med Ball Chest Pass

Throwing the ball means no deceleration - pure upper-body explosiveness.

Pectoralis Major, Triceps Brachii

Deltoids, Trunk

General Athletic Development, Basketball, Football

med ball chest pass, explosive horizontal push, pectoralis major, triceps brachii, medicine ball

Explosive Horizontal Push

Power

Dumbbell Push Jerk

Drive two dumbbells overhead using a leg dip and a re-bend of the knees to receive the load, training whole-body vertical power.

Anterior Deltoid, Triceps Brachii, Quadriceps

Dumbbells

Gluteus Maximus, Trapezius, Core, Gastrocnemius, Soleus

General Athletic Development, Tactical, Rugby, Weightlifting

dumbbell push jerk, db push jerk, dumbbell jerk technique, overhead dumbbell power

Vertical Push, Triple Extension

Ballistic Training

Power

Strength

Band-Resisted Squat Jump

A vertical jump performed against a band anchored to the floor, adding resistance that increases as the athlete extends.

Resistance Band

Hamstrings, Gastrocnemius, Soleus, Core

General Athletic Development, Basketball, Volleyball, Track and Field

band resisted squat jump, banded jump squat, accommodating resistance jump

Loaded Vertical Jump

Plyometrics

Power

Seated Medicine Ball Chest Throw

A forward medicine ball throw performed seated against a wall or support, isolating upper-body power by removing leg drive.

Pectoralis Major, Anterior Deltoid, Triceps Brachii

Latissimus Dorsi, Serratus Anterior, Core

General Athletic Development, Shot Put, Boxing, Rugby, Tactical

seated medicine ball chest throw, seated power throw, seated med ball throw test

Horizontal Upper-Body Throw

Ballistic Training

Power

Single-Leg Box Push-Off

Alternating single-leg push-offs from a low box, training rapid unilateral triple extension with a low landing load.

Plyo Box

Gastrocnemius, Soleus, Hamstrings, Gluteus Medius, Core

Sprinting, Basketball, Soccer, Football

single leg box push off, alternating box push off, single leg push off plyometric

Single-Leg Vertical Push-Off

Plyometrics

Power

Balance & Stability

Depth Drop to Hurdle Hop

Drop from a low box, absorb the landing, then rebound immediately over a hurdle to link force absorption with reactive output.

Reactive Strength, Power

Quadriceps, Gastrocnemius, Soleus

Plyo Box, Hurdle

Gluteus Maximus, Hamstrings, Core, Tibialis Anterior

Basketball, Volleyball, Track and Field, Football

depth drop to hurdle hop, drop to hurdle jump, reactive plyometric drill

Reactive Rebound Jump

Plyometrics

Power

Deceleration & Braking

Explosive Strength, Rate of Force Development

Paused Squat Jump

A vertical jump started from a held squat position, removing the countermovement so the athlete must produce force from a dead stop.

Hamstrings, Gastrocnemius, Soleus, Core

General Athletic Development, Weightlifting, Track and Field

paused squat jump, squat jump test, concentric only jump, pause squat vertical jump

Concentric-Only Vertical Jump

Plyometrics

Power

Dumbbell Jump Squat

A loaded vertical jump holding dumbbells at the sides, used to add external resistance to jump training without loading the spine.

Dumbbells

Hamstrings, Gastrocnemius, Soleus, Core, Forearm Flexors

General Athletic Development, Basketball, Football, Rugby

dumbbell jump squat, loaded jump squat, dumbbell squat jump, weighted jump squat

Loaded Vertical Jump

Plyometrics

Power

Hang Clean and Jerk

A full clean and jerk started from the hang, removing the floor pull so the second pull and the jerk get the attention.

Power, Triple Extension

Gluteus Maximus, Quadriceps, Trapezius

Hamstrings, Deltoids, Triceps Brachii, Core

Weightlifting, Football, Rugby, General Athletic Development

hang clean and jerk, hang clean and jerk, olympic weightlifting, triple extension, power, barbell, full body, power, power, triple extension, barbell, bumper plates

Loaded Triple Extension to Overhead

Power

Dumbbell Clean and Jerk

A single- or double-dumbbell clean and jerk that trains the same triple extension with far lower technical demand.

Gluteus Maximus, Deltoids

Dumbbell

Quadriceps, Hamstrings, Triceps Brachii, Obliques

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

dumbbell clean and jerk, dumbbell clean and jerk, db clean jerk, power, dumbbell, gluteus maximus, deltoids

Triple Extension to Overhead

Power

Tall Snatch

A snatch turnover drill performed from a tall standing position with no dip or leg drive.

Quadriceps, Gluteus Maximus, Erector Spinae

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

tall snatch, tall snatch, turnover drill, barbell, bumper plates, trapezius, deltoids

Turnover Under a Falling Bar Overhead

Power

Tall Clean

From a tall standing position with no dip, the lifter pulls under a light bar and receives it in the front rack.

Quadriceps, Gluteus Maximus, Biceps Brachii

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

tall clean, tall clean, turnover drill, barbell, bumper plates, trapezius, deltoids

Turnover Under a Falling Bar

Power

Sots Press

A strict overhead press performed while seated in the bottom of a deep squat.

Mobility

Quadriceps, Erector Spinae, Triceps Brachii

Deltoids, Trapezius

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

sots press, sots press, mobility, deep squat press, barbell, bumper plates, deltoids, trapezius

Overhead Press from Bottom of Squat

Power

Snatch-Grip Push Press

A push press with a wide snatch grip, building overhead strength in the snatch receiving position.

Maximal Strength

Deltoids, Triceps Brachii

Quadriceps, Trapezius, Erector Spinae

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

snatch-grip push press, snatch grip push press, overhead strength, barbell, bumper plates, deltoids, triceps brachii

Vertical Push with Leg Drive

Power

Snatch Deadlift

A deadlift with a snatch-width grip and snatch start positions, performed slowly to build the pull.

Maximal Strength

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

snatch deadlift, snatch deadlift, wide grip pull, barbell, bumper plates, gluteus maximus, hamstrings

Wide-Grip Hinge Pull

Power

Clean Deadlift

A deadlift performed with clean set-up positions and a slow, controlled tempo to build the pull.

Maximal Strength

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

clean deadlift, clean deadlift, pull strength, positions, barbell, bumper plates, gluteus maximus, hamstrings

Hinge Pull to Standing

Power

Snatch Balance

From a back-rack, snatch-grip position, the lifter dips and drops rapidly into a full overhead squat.

Gluteus Maximus, Trapezius, Erector Spinae

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

snatch balance, snatch balance, drop under, technique, barbell, bumper plates, quadriceps, deltoids

Drop Under to Overhead Squat

Power

Jerk Dip

An isolated dip and drive with the bar in the front rack, without releasing the bar overhead.

Gluteus Maximus, Erector Spinae, Obliques

Quadriceps

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

jerk dip, jerk dip, dip drive, technique, barbell, bumper plates, quadriceps

Vertical Dip and Drive

Power

Behind-the-Neck Jerk

A jerk driven from a back-rack position, which shortens the bar path and reinforces a vertical drive.

Gluteus Maximus, Triceps Brachii, Trapezius

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

behind-the-neck jerk, behind the neck jerk, vertical drive, barbell, bumper plates, quadriceps, deltoids

Vertical Drive from Back Rack

Power

Squat Jerk

A jerk received in a full overhead squat rather than a split, the shortest possible bar path.

Gluteus Maximus, Triceps Brachii, Erector Spinae

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

squat jerk, squat jerk, overhead squat catch, barbell, bumper plates, quadriceps, deltoids

Vertical Drive to Overhead Squat

Power

Split Jerk from Rack

A jerk taken from a rack rather than a clean, so heavy overhead drive can be trained without the pull.

Gluteus Maximus, Triceps Brachii, Obliques

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

split jerk from rack, split jerk, jerk from rack, overhead power, barbell, bumper plates, quadriceps, deltoids

Vertical Drive to Split Overhead

Power

Overhead Squat

A full squat performed with a snatch-grip barbell locked out overhead, the receiving position of the snatch.

Mobility

Deltoids, Trapezius, Erector Spinae, Obliques

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

overhead squat, overhead squat, snatch position, mobility, barbell, bumper plates, quadriceps, gluteus maximus

Squat with Overhead Load

Power

Clean High Pull

A clean-grip pull finished with a high-elbow finish to chest height.

Gluteus Maximus, Hamstrings, Erector Spinae

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

clean high pull, clean high pull, high elbow, power, barbell, bumper plates, trapezius, deltoids

Triple Extension with High Elbow Pull

Power

Snatch High Pull

A snatch pull finished with a high-elbow pull that lifts the bar toward the chest.

Gluteus Maximus, Hamstrings, Erector Spinae

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

snatch high pull, snatch high pull, high elbow, olympic derivative, barbell, bumper plates, trapezius, deltoids

Triple Extension with High Elbow Pull

Power

Snatch Pull

A heavy snatch-grip pull through full triple extension without the turnover, used to overload the pull.

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

snatch pull, snatch pull, extension, posterior chain, olympic derivative, barbell, bumper plates, gluteus maximus, hamstrings

Power

Muscle Snatch

A snatch pulled to a locked overhead position with straight legs, training a fast and precise turnover.

Gluteus Maximus, Hamstrings, Erector Spinae

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

muscle snatch, muscle snatch, turnover, technique drill, barbell, bumper plates, trapezius, deltoids

Triple Extension to Overhead Without Re-bend

Power

Muscle Clean

A clean pulled all the way to the shoulders with no re-bend of the knees, used to build a fast, accurate turnover.

Gluteus Maximus, Hamstrings, Biceps Brachii

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

muscle clean, muscle clean, turnover drill, technique, barbell, bumper plates, trapezius, deltoids

Triple Extension to Front Rack Without Re-bend

Power

Hang Snatch

A snatch initiated from a hang position at or above the knee, received in an overhead squat.

Hamstrings, Trapezius, Deltoids

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

hang snatch, hang snatch, snatch from hang, olympic, barbell, bumper plates, gluteus maximus, quadriceps

Hang Triple Extension to Overhead

Power

Hang Squat Clean

A clean started from the hang at or just above the knee and received in a full front squat.

Hamstrings, Trapezius, Erector Spinae

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

hang squat clean, hang clean, hang squat clean, olympic, barbell, bumper plates, gluteus maximus, quadriceps

Hang Triple Extension to Front Rack

Power

Snatch

The wide-grip competition lift that moves a barbell from the floor to overhead in one continuous movement.

Hamstrings, Erector Spinae, Trapezius, Deltoids

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

snatch, snatch, squat snatch, olympic lift, full snatch, barbell, bumper plates, gluteus maximus, quadriceps

Triple Extension to Overhead Squat

Power

Squat Clean

A clean received in a full front squat, the heaviest way to move a barbell from the floor to the shoulders.

Hamstrings, Erector Spinae, Trapezius, Deltoids

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

squat clean, full clean, squat clean, olympic weightlifting, barbell, bumper plates, gluteus maximus, quadriceps

Triple Extension to Front Rack

Power

Clean and Jerk

The full competition lift: A barbell pulled from the floor to the shoulders, then driven overhead in a single jerk.

Hamstrings, Erector Spinae, Trapezius, Deltoids, Triceps Brachii

Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball

clean and jerk, olympic lift, clean and jerk, weightlifting, full lift, barbell, bumper plates, gluteus maximus, quadriceps

Triple Extension to Overhead

Power

Triceps Brachii, Anterior Deltoid, Serratus Anterior, Trunk

Plyometric Push-Up

An explosive push-up where the hands leave the floor, training upper-body reactive strength.

General Athletic Development, MMA, Boxing, Wrestling, BJJ, Football, Rugby, Hockey, Sprinting

plyometric push-up, bodyweight, pectoralis major, plyometric

Horizontal Push Rebound

Power

Plyometrics

Depth Drop to Broad Jump

A drop from a box straight into a maximal horizontal jump, combining high eccentric load with a horizontal output.

Plyo Box

General Athletic Development, Football, Soccer, Rugby, Sprinting

depth drop to broad jump, plyo box, gluteus maximus, quadriceps, plyometric

Drop Landing to Horizontal Jump

Power

Plyometrics

Repeated Broad Jump

A series of consecutive horizontal jumps, linking landing and take-off to train horizontal reactive power.

Acceleration

General Athletic Development, Football, Soccer, Rugby, Sprinting

repeated broad jump, bodyweight, gluteus maximus, quadriceps, plyometric

Repeated Horizontal Jump

Power

Plyometrics

Drop Landing

Stepping off a low box and sticking the landing, training force absorption before any rebound work is added.

Deceleration

Plyo Box

General Athletic Development, Basketball, Volleyball, Tennis, Football, Soccer, Rugby, Sprinting

drop landing, plyo box, quadriceps, gluteus maximus, plyometric

Bilateral Landing

Power

Plyometrics

Deceleration & Braking

Single-Leg Countermovement Jump

A maximal vertical jump from one leg, exposing side-to-side differences in power and control.

Calves, Hamstrings, Gluteus Medius

General Athletic Development, Basketball, Volleyball, Tennis, Football, Soccer, Rugby, Sprinting

single-leg countermovement jump, bodyweight, quadriceps, gluteus maximus, plyometric

Unilateral Vertical Jump

Power

Plyometrics

Lateral Hurdle Hop

Repeated sideways hops over a low hurdle, training frontal-plane reactive strength and ankle stiffness.

Quadriceps, Adductors, Trunk

Hurdles

Gluteus Medius, Calves

General Athletic Development, Basketball, Volleyball, Tennis, Football, Soccer, Rugby, MMA, Boxing, Wrestling, BJJ, Sprinting

lateral hurdle hop, hurdles, gluteus medius, calves, plyometric

Lateral Rebound Hop

Power

Plyometrics

Tuck Jump

A repeated vertical jump pulling the knees towards the chest, training reactive strength and body control in the air.

Calves, Hip Flexors, Trunk

General Athletic Development, Basketball, Volleyball, Tennis, MMA, Boxing, Wrestling, BJJ, Sprinting

tuck jump, bodyweight, quadriceps, gluteus maximus, plyometric

Bilateral Rebound Jump

Power

Plyometrics

Squat Jump

A vertical jump from a paused static squat position, removing the stretch-shortening cycle.

General Athletic Development, Football, Soccer, Rugby, Basketball, Volleyball, Tennis, Sprinting

squat jump, bodyweight, quadriceps, gluteus maximus, plyometric

Bilateral Vertical Jump

Power

Plyometrics

Gluteus Maximus, Deltoids, Adductors

Medicine Ball Side Toss

A rotational throw released sideways into a wall, expressing hip and trunk rotational power.

General Athletic Development, MMA, Boxing, Wrestling, BJJ, Baseball, Tennis

medicine ball side toss, medicine ball, obliques, ballistic

Trunk Rotation Throw

Power

Plyometrics

Ballistic Training

Medicine Ball Scoop Toss

A low-to-high two-handed throw driven by triple extension, similar in shape to a jump.

Erector Spinae, Deltoids, Trunk

General Athletic Development, Football, Soccer, Rugby

medicine ball scoop toss, medicine ball, gluteus maximus, quadriceps, ballistic

Vertical Extension Throw

Power

Plyometrics

Ballistic Training

Medicine Ball Overhead Throw

A forward throw from overhead that trains whole-body extension and trunk flexion power.

Explosiveness

Latissimus Dorsi, Rectus Abdominis

Deltoids, Gluteus Maximus, Triceps Brachii

General Athletic Development, Football, Soccer, Rugby, MMA, Boxing, Wrestling, BJJ

medicine ball overhead throw, medicine ball, latissimus dorsi, rectus abdominis, ballistic

Overhead Throw

Power

Plyometrics

Ballistic Training

Triceps Brachii, Anterior Deltoid, Trunk

Medicine Ball Chest Pass

An explosive two-handed throw from the chest that trains upper-body concentric power.

General Athletic Development, MMA, Boxing, Wrestling, BJJ, Football, Soccer, Rugby, Basketball

medicine ball chest pass, medicine ball, pectoralis major, ballistic

Horizontal Push Throw

Power

Plyometrics

Ballistic Training

Kettlebell Snatch

A single-arm kettlebell movement from the swing to overhead in one continuous motion.

Gluteus Maximus, Deltoids

Kettlebell

Hamstrings, Trapezius, Forearms, Trunk

General Athletic Development, Tactical / Military, MMA, Boxing, Wrestling, BJJ, Olympic Weightlifting

kettlebell snatch, kettlebell, gluteus maximus, deltoids, ballistic

Ballistic Hip Hinge to Overhead

Power

Plyometrics

Ballistic Training

Kettlebell Clean

Bringing a kettlebell from the floor or a swing to the front rack, a ballistic hip-driven movement.

Kettlebell

Trapezius, Forearms, Trunk

General Athletic Development, Tactical / Military, MMA, Boxing, Wrestling, BJJ, Olympic Weightlifting

kettlebell clean, kettlebell, gluteus maximus, hamstrings, ballistic

Ballistic Hip Hinge

Power

Plyometrics

Ballistic Training

Dumbbell Snatch

A single-arm snatch with a dumbbell, a lower-skill way to train explosive triple extension.

Gluteus Maximus, Deltoids

Dumbbell

Hamstrings, Trapezius, Trunk, Forearms

General Athletic Development, MMA, Boxing, Wrestling, BJJ, Tactical / Military, Football, Soccer, Rugby, Olympic Weightlifting

dumbbell snatch, dumbbell, gluteus maximus, deltoids, power

Unilateral Triple Extension

Power

Ballistic Training

Triceps Brachii, Gluteus Maximus, Trunk

Split Jerk

The heaviest overhead lift, receiving the bar in a split stance to give a larger base and a lower catch position.

General Athletic Development, Olympic Weightlifting

split jerk, barbell, squat rack, deltoids, quadriceps, power

Vertical Push with Split Receive

Power

Ballistic Training

Triceps Brachii, Gluteus Maximus, Trunk

Push Jerk

A dip, drive and re-dip that puts the bar overhead with the legs doing most of the work.

General Athletic Development, Olympic Weightlifting, Tactical / Military

push jerk, barbell, squat rack, deltoids, quadriceps, power

Vertical Push with Re-Dip

Power

Ballistic Training

Clean Pull

The pulling portion of the clean performed without the catch, allowing heavier loads and a focus on the extension.

General Athletic Development, Olympic Weightlifting, Football, Soccer, Rugby

clean pull, barbell, bumper plates, gluteus maximus, hamstrings, power

Power

Ballistic Training

Hang Power Snatch

A snatch started from the hang, removing the floor position so the focus is on the explosive second pull.

Trapezius, Deltoids, Quadriceps

General Athletic Development, Olympic Weightlifting

hang power snatch, barbell, bumper plates, gluteus maximus, hamstrings, power

Power

Ballistic Training

Power Snatch

A wide-grip pull that takes the barbell from the floor to overhead in one movement, caught above parallel.

Trapezius, Deltoids, Erector Spinae, Quadriceps

General Athletic Development, Olympic Weightlifting

power snatch, barbell, bumper plates, gluteus maximus, hamstrings, power

Power

Ballistic Training

Power Clean

Pulling a barbell from the floor and receiving it in a partial squat, the classic full-body power exercise.

Quadriceps, Trapezius, Erector Spinae, Deltoids

General Athletic Development, Olympic Weightlifting, Football, Soccer, Rugby

power clean, barbell, bumper plates, gluteus maximus, hamstrings, power

Power

Ballistic Training

Conditioning

Jump Rope

Repeated low-amplitude hops over a rope that build calf stiffness, coordination and aerobic capacity.

Coordination

Forearms, Trunk, Quadriceps

Gastrocnemius, Soleus

General Athletic Development, Boxing, MMA, Wrestling, BJJ, Basketball, Volleyball, Tennis

jump rope, bodyweight, gastrocnemius, soleus, plyometric

Cyclical Ankle Rebound

Power

Plyometrics

Conditioning

Single-Leg Hop to Stick

Hop forward on one leg and hold the landing for two seconds to build single-leg landing control and frontal-plane stability.

Deceleration, Balance

Quadriceps, Gluteus Medius

Gluteus Maximus, Hamstrings, Calves, Foot Intrinsics

General Athletic Development, Football, Soccer, Rugby, Basketball, Volleyball, Tennis, Sprinting

single leg hop to stick, stick landing, plyometrics, balance, landing mechanics, gluteus medius, return to sport

Unilateral Horizontal Hop

Plyometrics

Power

Split Squat Jump

Alternate legs in mid-air from a split stance to build reactive single-leg power and split-position control.

Power, Reactive Strength

Hamstrings, Calves, Hip Flexors, Trunk

General Athletic Development, Sprinting, Football, Soccer, Rugby, MMA, Boxing, Wrestling, BJJ

split squat jump, scissor jump, plyometrics, reactive strength, single leg power, lower body

Alternating Split Jump

Power

Plyometrics

Barbell Jump Squat

A lightly loaded squat jump that trains the force-velocity middle ground between heavy squatting and unloaded jumping.

Barbell, Squat Rack

Hamstrings, Gastrocnemius, Soleus, Trunk

General Athletic Development, Basketball, Volleyball, Football, Soccer, Rugby, Olympic Weightlifting

barbell jump squat, loaded jump squat, ballistic training, peak power, force velocity, vertical jump

Loaded Vertical Jump

Power

Plyometrics

Ballistic Training

Power, Rate of Force Development

Overhead Medicine Ball Slam

Drive a medicine ball into the floor from overhead to train fast trunk flexion and full-body force production without deceleration.

Latissimus Dorsi, Rectus Abdominis

Obliques, Deltoids, Triceps, Hip Flexors

General Athletic Development, MMA, Boxing, Wrestling, BJJ, Football, Soccer, Rugby, Tennis

overhead medicine ball slam, slam ball, ballistic training, core power, rate of force development, throws

Overhead Throw

Power

Plyometrics

Ballistic Training

Kettlebell Swing

A ballistic hip hinge that projects a kettlebell forward on an arc, training explosive hip extension with very little joint stress.

Power, Conditioning

Kettlebell

Erector Spinae, Lats, Trunk, Forearms

General Athletic Development, Football, Soccer, Rugby, MMA, Boxing, Wrestling, BJJ, Tactical / Military

kettlebell swing, hip hinge, ballistic training, explosive hip extension, glutes, hamstrings, conditioning

Ballistic Hip Hinge

Power

Plyometrics

Conditioning

Ballistic Training

Push Press

Use a short dip and leg drive to launch a barbell overhead, training overhead strength with more load than a strict press allows.

Power, Maximal Strength

Deltoids, Triceps Brachii

Barbell, Squat Rack

Quadriceps, Gluteus Maximus, Trunk, Upper Back

General Athletic Development, Volleyball, Baseball, Tennis, Olympic Weightlifting

push press, overhead press, shoulder press, leg drive, barbell, overhead strength, power

Vertical Push

Power

Power, Rate of Force Development

Hang Power Clean

An explosive pull from the hang to a front-rack catch above parallel — the classic drill for teaching triple extension and rate of force development.

Gluteus Maximus, Hamstrings, Quadriceps

Trapezius, Erector Spinae, Deltoids, Forearms

General Athletic Development, Football, Soccer, Rugby, Olympic Weightlifting

hang power clean, power clean, olympic weightlifting, triple extension, explosive pull, rate of force development

Power

Ballistic Training

Balance & Stability