Explosive Exercises

Box Jumps: Facing a plyo box or bench, explosively jump as high as you can and land on top of the box.  Land in a strong position, landing heel to toe, the landing should be quiet and you should be able to hold the landing position.

Rotational Box Jumps: Start lateral to a plyo box or bench, explosively jump as high as you can and rotate 90 degrees landing on the box.  Land in a strong position, landing heel to toe, the landing should be quiet and you should be able to hold the landing position.

Reactive Box Jumps: Place a cone or mini hurdle one foot in front of a plyo box or bench.  Jump over the mini hurdle/cone and re-actively jump up onto box.  Spend as little amount of time as possible on the ground.  Land in a strong position, landing heel to toe, the landing should be quiet and you should be able to hold the landing position.

Hang Snatch: An explosive movement with the intent of getting triple extension through the hips, knees and ankles.  Start with your feet under your hips and your toes straight ahead.  Grip the bar so your hands are outside of your thighs.  With your eye focus straight ahead and your chest up (shoulder blades pinched together) slide the bar to the top of your knee caps.  From there jump as hard as you can propelling the barbell over your head.  You are not pulling the bar with your arms, you are just guiding it over head.  Once the bar is over head you should sit underneath it landing in a half squat position heels flat and with the bar directly over your head and your arms fully extended.

DB Snatch: An explosive movement with the intent of getting triple extension through the hips, knees and ankles.  Start with your feet under your hips and your toes straight ahead, holding one dumbbell in front of you.  With your eye focus straight ahead and your chest up (shoulder blades pinched together) slide the dumbbell between your knees.  From there jump as hard as you can propelling the dumbbell over your head.  You are not pulling the dumbbell with your arms, you are just guiding it over head.  Once the dumbbell is over head you should sit underneath it landing in a half squat position heels flat and with the dumbbell directly over your head and your arms fully extended.

Clean Pull/Rack Pulls/Hang Shrugs:  An explosive movement with the intent of getting triple extension through the hips, knees and ankles.  For Clean Pulls the bar will come from the floor, for Rack Pulls set the safety bars so the bar will start at the top of your knee caps and for hang shrugs start holding the bar and then slide to the top of your kneecaps.  Start with your feet under your hips and toes straight ahead, grip the bar with your hands places directly outside of your legs (shins for clean pull, thighs for rack pulls and hang shrugs).  Keep your eye focus straight ahead and your chest up, squeezing your shoulder blades together, keeping that posture through the movement.  Once your body is set explosively pull the bar, driving with your legs and finishing with a shoulder shrug.  You should end up on your toes for a quick second, while extending your hips and knees. 

Hang Clean:  An explosive movement with the intent of getting triple extension through the hips, knees and ankles.  Start with your feet under your hips and your toes straight ahead.  Grip the bar so your hands are outside of your thighs.  With your eye focus straight ahead and your chest up (shoulder blades pinched together) slide the bar to the top of your knee caps.  From there jump as hard as you can propelling the barbell up to your chest.  The explosive jump moves the bar, you are not pulling the bar with your arms you are just guiding it up to your chest.  Once the bar is at your chest push your elbows through sitting your hips back and landing in a half squat position heels flat and with the bar resting on your shoulder and elbows straight out in front of you.

Power Clean:  An explosive movement with the intent of getting triple extension through the hips, knees and ankles.  Start with your feet under your hips and your toes straight ahead.  Start with the bar on the floor, grip the bar outside of your shins and sit in a good strong position so the bar is up against your shins.  With your eye focus straight ahead and your chest up (shoulder blades pinched together) jump as hard as you can propelling the barbell up to your chest.  The explosive jump moves the bar, you are not pulling the bar with your arms you are just guiding it up to your chest.  Once the bar is at your chest push your elbows through sitting your hips back and landing in a half squat position heels flat and with the bar resting on your shoulder and elbows straight out in front of you.

DB Swings:  Hold the top of a dumbbell standing with your feet slightly wider than your hips.  Take the dumbbell and swing it between your legs as if you are doing an RDL.  Explode through your hips swinging the dumbbell up to eye level, squeeze your glutes.  From there swing the weight back between your legs and repeat for the assigned reps.

DB Push Press:  Holding two dumbbells on your shoulders in a neutral grip position.  Dip your hips back and explode them back to tall propelling the dumbbells into the air.  Make sure the dumbbells stay within your shoulder frame and finish directly overhead with your biceps in your ears.