WALL BALL SLAM (HALF-KNEELING POWER)

Rotational med-ball work is designed to improve thoracic rotation ability and upper body movement capacity. This variation is power focused. General prescription: 3-4 sets, 3-5 reps each side for power.

BULGARIAN SPLIT JUMP

This plyometric movement is designed to improve landing capacity along with the ability to rapidly produce force after ground contact. It will help condition the lower limb and improve it’s impact capacity. General prescription: 3-4 sets, 3-5 reps each side for power, 10-20 each side for capacity.