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.
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.
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.
Lunge Touchdown – Alternating
Lunge touchdown alternating legs strengthens and conditions the lower body. This exercise develops and strengthens basic motor patterns. The lunge touchdown is a bodyweight exercise that can be performed at home or in the gym. Adding dumbbells or a medicine ball will increase the difficulty of the exercise.
Rotation
The rotation exercise is good for developing strength and flexibility in your torso. It can be done with just your body weight or you can add weight with a medicine ball or dumbbell. The rotation exercise can be used as a dynamic warm up for golf, baseball and any other sport involving rotational movement.
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.
Lateral Box Jump
Lateral box jumps develop strong, explosive legs while improving balance and coordination. This exercise trains the body to move quickly from side-to-side. Perfect for skiers, basketball and volleyball players - lateral box jumps increase lower-body explosiveness.
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.
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.
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.
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.
Baseball Bat Swing with TQBB Handle
The Baseball Bat Swing W/ *TQBB Baseball Bat Handle is a great upper body and core strengthening exercise.
Baseball Throw with TQB Baseball Attachment
The Baseball Throw with TQB Baseball Attachment is a full body exercise. The baseball throw is an ideal exercise for shoulder strength and stability.
Jump Burpees
Jump burpees develop power in the legs. Burpees strengthen the entire body and provide a great conditioning workout. Perform jump burpees anywhere for a quick, effective workout.
Lunge Chest Press Combo with Handles
The Lunge Chest Press Combo with Handles is a great full body exercise that requires core strength, balance and coordination. This exercise helps strengthen the chest and legs, while engaging the core.
Overhead Squat Test
The Overhead Squat Test is a great full-body, functional test, which assesses functional strength and dynamic flexibility.
Tuck Jump (Trampoline)
The tuck jump performed on a trampoline develops power in the lower leg, thighs, and hips. The increased demand placed on the ankles, knees, and hips make this a more challenging exercise than the standard tuck jump. This exercise can be used for both power development and cardio-respiratory conditioning.
Arc Trainer
The arc trainer is a great way to improve cardiovascular and respiratory fitness. This is a low impact exercise and therefore is good for people with join pain in the knees and hips.The upper-body component gives you a good workout and provides additional calorie burning effects.The arc trainer shapes the legs and butt.
