Standing Long Jump
The standing long jump develops powerful legs and glutes. This exercise can be used to condition the entire body. Combine the standing long jump with back squats to develop explosive strength in the lower body. When repeated for many reps, the standing long jump develops full-body fitness.
Straight-leg Sit Up
The straight leg sit up is a challenging exercise that develops strength in the abdominals and hip flexors. Straight leg sit ups should not be performed by anyone with low back problems. This is a very challenging exercise that is much harder than bent knee sit ups.
Straight-leg Sling Sit-ups
Straight-leg sling sit-ups develop power in the core and upper-body. Straight-leg sling sit-ups require more hip flexor strength than the Bent-knee sling sit-ups. Perform this exercise only if you have no back injuries or pain. This is a good exercise for anyone looking to take their ab training to the next level.
Trampoline Clock Drill
The trampoline clock drill increases coordination, balance, and body awareness. The trampoline requires additional ankle, knee, and hip stabilization. This exercise can also be used for conditioning the cardiovascular system. If a trampoline is unavailable perform this exercise on the floor.
Tuck Jump
The tuck jump is a plyometric exercise that increases power in the hips, legs, and trunk. The ballistic nature of this exercise requires a strong base level of strength in the legs. It’s recommended that beginners do not perform this exercise.
Twisting Side Bend
The twisting side bend stretches the inner thighs, torso, and lat muscles. This is a good stretch to perform following a lower body workout or between sets. Increase the stretch by reaching your arm overhead.
Vertical Jump – Counter Movement
The vertical jump with counter movement increases power and explosiveness in the hips, legs, shoulders, and arms. With repeated jumps the body’s cardio-respiratory system is challenged making this an excellent conditioning exercise.
Walking Lunge Rotation
Walking lunges with rotation strengthens the legs, hips and torso. The rotation activates the obliques and challenges your balance. A medicine ball may be used to add resistance to the body and further activate the core muscles.
Wide Pushup — Feet Elevated
Push ups with the feet elevated increase the resistance on the chest, shoulders, and triceps. Elevating the feet emphasizes the upper chest. If the hands are elevated, more emphasis is placed on the lower chest.