Seated Weighted Vertical Jump

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The seated weighted vertical jump is a concentric-only power exercise that develops explosive starting strength and rate of force development by eliminating the stretch-shortening cycle. In this guide, strength coach Brandon Smitley of THIRST Gym breaks down proper setup, load selection, programming, and sport-specific applications for wrestlers, powerlifters, and team-sport athletes. Learn who should use this advanced jump variation and how to program it for a more explosive first step.

Seated Vertical Jump

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The seated vertical jump is a simple, equipment-light plyometric exercise that builds explosive power and rate of force development by teaching athletes to produce force from a dead stop. In this guide, Brandon Smitley of THIRST Gym breaks down proper box height, jump stance, landing mechanics, and programming so you can jump higher and get off the ground faster. It’s the perfect power drill whether you’re in a fully equipped facility or training at home with just a chair.

Single Leg Lateral Box Jump

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The single leg lateral box jump is one of the best drills for building frontal plane power, single-leg explosiveness, and the hip stability that protects your knees during cutting and change of direction. In this guide, Brandon Smitley of THIRST Gym breaks down how to perform the exercise in both lateral and medial directions, how to program it for in-season athletes, and why it’s a powerful tool for wrestlers and combat sport athletes. Learn the coaching cues, landing mechanics, and progressions that make this single-leg plyometric drill so effective.

Single Leg Lateral Box Jump To Bilateral Landing

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The single-leg lateral box jump to bilateral landing is an advanced plyometric that builds single-leg power, lateral change-of-direction ability, and hip stability in one efficient drill. Learn how to set it up, train both the lateral and medial variations, and program it correctly to expose and correct left-to-right asymmetries. Brandon Smitley of THIRST Gym in Terre Haute, Indiana breaks down the biomechanics, coaching cues, and sets-and-reps for this frontal-plane power exercise.

Hip Turn To Sprint and Back

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Master the hip turn to sprint and back, an advanced reactive change of direction drill that combines the hip turn, linear sprint mechanics, and a return redirect into one explosive sequence. Learn the proper athletic stance, coaching cues, common mistakes, and exact set and rep programming to build change of direction speed for combat sports, field, and court athletes. A complete coaching breakdown of one of the most transferable speed and agility drills you can run.

Hip Turn To Lateral Push Out

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Master the hip turn to lateral pushout, a simple but powerful change of direction drill that trains athletes to reorient their hips, stay low, and explode into an aggressive lateral push. Learn the setup, technique, coaching cues, common mistakes, and programming to build faster, more reactive athletes. A perfect addition to any warm-up, hip turn series, or speed and agility training block.

Hip Turn (In-Place)

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Master the in-place hip turn, a foundational change of direction drill that teaches athletes to dissociate the hips from the upper body for faster, more balanced lateral movement. This no-equipment agility exercise builds the athletic stance, hip control, and lateral push mechanics essential for defense and reactive change of direction. Learn the setup, technique, common mistakes, and programming from THIRST Gym’s Brandon Smitley.

The Science of Reactive Strength: Plyometrics That Actually Transfer to Sport Performance

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Most plyometric training doesn’t transfer to sport performance because coaches confuse explosive strength with reactive strength — two qualities that demand entirely different programming. This in-depth guide breaks down all three phases of the stretch-shortening cycle, explains how to use the reactive strength index (RSI) to monitor contact time and readiness, and identifies the five programming mistakes that kill transfer. You’ll also get a specificity spectrum for exercise selection, a full 16-week plyometric periodization template, and sport-specific applications for sprinters, soccer players, and basketball athletes.

Single Leg Lateral Depth Drop To Lateral Bound

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Master the single-leg lateral depth drop to lateral bound, a plyometric exercise that builds frontal-plane power, reactive strength, and elite change-of-direction speed. Learn proper box setup, step-by-step technique, common mistakes, and programming to develop the explosive side-to-side movement sport actually demands. A complete guide for athletes who need quicker feet and stronger single-leg force production.

Forward Bounding

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Forward bounding is a simple, low-equipment sprint mechanics drill that reduces ground contact time and builds the reactive, springy strength fast athletes rely on. Learn how to perform forward bounding correctly, the muscles it targets, common mistakes to avoid, and how to program it for sprinters, combat athletes, and youth athletes. All you need is a straight line and some open space to start running faster and moving more efficiently.