4. Standing Long Jump: Flashback to elementary school track meets! For this explosive lower-body move, stand with feet hip-width apart, and crouch into a squatting position with the arms back. Next, spring forward with both feet remaining together and land on the balls of the feet with the knees bent. Got the hang of things? Spring right back into action for the next jump (with no rest in between).
5. Frog Squat Jump: Begin in a wide stance, feet a bit wider than shoulder-width apart, with toes turned slightly out. Keeping the chest up, drop into a deep squat position, hands reaching to the floor. Now explode upwards into a jump (yes, this is the frog-looking part). Land softly and quickly repeat with an emphasis on the height of each jump.
6. Lateral Lunge: Slightly easier than doing overhead splits, a lateral lunge is still awesome for improving flexibility. (Being flexible is super-important since muscles generate more power when they contract through a full range of motion. Flexibility equals explosiveness).
To complete the move, stand with feet together and then lunge to the right. Make sure the toes of both feet face forward and weight goes back into the heels. Reach the arms forward if you need extra help balancing.
More: Infographic: Forward Lunge With Dumbbells
Definitely Combustible
7. Plyometric Deadlift: Stand on the left leg and bend forward at the hips (become a drinking bird) until the right leg and chest are about parallel to the floor (yes, the left hamstrings are supposed the burn). In one quick movement swing the arms forward, raise the chest, and jump up off the floor. Softly land on the left leg again and slowly lower back into the starting position.
8. Lateral Triple Jump: This move teaches the body to change directions quickly and powerfully. Stand on the right foot, bend the knee slightly and hop sideways as far as possible, landing on the right foot again. Immediately leap forward to land on the left foot. Finish the move by jumping forward one more time to land on both feet. Sounds confusing? It's just a hop, skip, and a jump!
