KIRK VICKERS: This next movement is another
explosive power kind of a plyometric drill
that we want to work on. Again, a bit more
of an advanced movement, if you're not a higher-level
individual, you haven't worked out for a while
or maybe you're not involved in athletics,
you may want to stay away from this. So be
careful with this particular one. What we're
going to do is we're going to hold on to a
bench, keep our feet and hips on one side.
We're going to spring up and explode over
to the other side, lightly using our arms
to do that. So we're going to bound both sides.
It takes a high level of core strength, some
shoulder strength, put some explosive power
to the hips, the legs and even a low--a lot
of low-leg strength and control and stability
through the feet and the ankles. Again, let
me demonstrate that. And if we want to go,
we can go much faster if we want. Again, the
key here is control. If you have to hop over
and stop, reposition yourself. That's okay.
As you get more comfortable with that, you
can pick up your speed and the height of the
jump.