Barbell Jump Squats Barbell jump squats add weight to the jumping movement so that when you remove the weight you’ll be able to jump higher. To get the most out of this exercise, complete each jump with maximum intensity. Stick to a weight that’s no more than 30% of your maximum back squat. Sets: 3-6 Reps: 3-5 Weight: 15-30% (of maximum back squat) Depth jumps Depth jumps have the potential to increase jumping performance significantly, but they also pose a high risk of injury. Keep the volume and box height on the conservative side. Start by standing on a box between 6 and 40 inches high. Drop off the box and land on the balls of your feet. Immediately jump upward, trying to minimize the amount of time you spend on the ground. You should be able to jump higher than the height of the box you dropped off. If you can’t, the box is too high for your current strength level. Sets: 3-5 Reps: 5-10 Weight: Unloaded Clean Pulls Clean pulls are similar to power cleans, but you don’t catch the weight. They allow you to develop strength in the muscles around your hips. Start with a barbell on the floor in front of you. Walk forward so that the bar is over the balls of your feet. Grip the bar with your hands shoulder-width apart. Brace your stomach and glutes. Slowly lift the bar from the ground to the top of your knees. In this position, your shins should be vertical. Explosively move the bar from the top of your knees to the top of your thighs (wherever the bar naturally makes contact with your body when your hips are extended and your arms are straight). Sets: 3-5 Reps: 1-4 Weight: 70-100% (of maximum power clean) Running Bounding Bounding is like over-exaggerated sprinting. This drill develops explosive power that will improve your jump and sprint ability. Take about five running steps into the drill. Jump from one foot to the other and try to cover a maximum amount of distance for each jump. Key technical cues when bounding are as follows: * Upright posture * Arms swinging in a large range of motion (either with a single arm action or double arm action) * Bringing the thigh to parallel during each bound * Actively attacking the ground * Keeping your toes pointed during the drill Sets: 3-5 Reps: 6 Weight: unweighted