Hang Clean

Hang Clean

The hang clean develops speed, power and balance in the entire body. Hang cleans are a ground-based, full-body exercise that train the abdominals, obliques, erectors of lower back, glutes, quadriceps, hamstrings, hip flexors, and groin area. The benefits of the hang clean transfer directly to the athletic arena and provide many benefits for regular exercisers such as; improved balance, quickness, strength, power, and body awareness.

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Lateral Jump (Trampoline)

Lateral Jump (Trampoline)

Lateral jumps on the trampoline strengthen the ankles, hips and glutes. This exercise develops explosive strength necessary in many sports such as, gymnastics and wakeboarding. In fact, wakeboarders repeatedly practice their movements on the trampoline to perfect their tricks before hitting the water. Use the trampoline to add variety in your workouts.

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Lateral Lunge Touchdown and Thrust - Alternating

Lateral Lunge Touchdown and Thrust – Alternating

Lateral lunge touchdown and thrust strengthens the legs, hips, torso, arms and shoulders. This bodyweight exercise strengthens basic motor patterns and provides a great conditioning workout. Alternating legs provides a balanced, full-body workout. Lateral lunge touchdown and thrust is a perfect for drill for basketball players due to the side-to-side movement and upper-body component. Use a medicine ball for added resistance.

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Alternating Split-Squat Jump

Alternating Split-Squat Jump

The alternating split-squat jump is not for beginners. This exercise is very demanding and requires a strong base before attempting. After performing a few reps you will feel like you ran wind sprints. It’s a good exercise for building strength and explosiveness for sports such as basketball, volleyball and other jumping sports. While building strength this exercise is also good for cardiovascular endurance. You might consider this exercise if you are cross training.

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Barbell Complex

Barbell Complex

The barbell complex is a “hybrid” exercise combining the hang clean, back squat and shoulder press. There are many variation of this exercise, but most often it is performed with an Olympic lift, squat, push and pull. It’s very demanding on your short-term energy systems and is effective for conditioning for sports. You can use a PVC pipe, wood dowel or empty barbell to begin. Once you feel comfortable with the movements you can slowly add weight.

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