By Josh Staph
Whether you're taking a shot or sprawling from an attack, your ability to change levels and angles on the mat determines whether it's you or him on top. Jim Zielinski, head strength and conditioning coach at the University of Illinois, uses various plyometric exercises to help his grapplers hone this crucial skill.
The following drill improves hip explosionboth vertically and laterallyto up your threat level from anywhere on the mat.
Lateral Box Jump
Stand with box to right
Jump upward and right onto box
Step off box and repeat for specified reps; perform on opposite side
Sets/Reps/Rest/Frequency: 4x6, 90 seconds, twice per week
Coaching Point: Jump for maximum height and land softly on the middle of the box.
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