Explosive drills that test strength and speed, can improve physical performance during many fast-paced sports and may reduce an athlete’s risk of injury during activities that involve high power outputs with quick acceleration. *Self-rolling massage and mobility drills are suggested as a warm-up before starting this workout.

Set(s): 4 sets

Reps: 12-20 seconds(adjust accordingly)

Rest: 45 seconds after each set

  • Forward-Backward crawling
  • Side to Side Crawling
  • On spot running
  • Air switching knee to elbow planks
  • FastĀ  alternating Superman Plank
  • Fast Hip Hinges
  • Fast One Leg Hip Hinges
  • Jumping Planks
  • Side to Side Skater Jumps
  • Squat Jumps
  • One leg Jumps
  • Power Burpees