Jessica Scott

If you do a push-up very quickly, you can start with the wall push-ups and then move to the floor push-ups and eventually maybe graduate to a clap push-up.

So that's when you do a push-up and then clap in between and catch yourself.

You can gradually progress to other exercises like jumping up to a box and then jumping back down.

So it's really important to gradually progress these movements.

A medicine ball is a great way to start that explosive power training.

Medicine balls are typically a little bit lighter.

So they can be two pounds or five pounds or 10 pounds.

And using those medicine balls as the weight to move your body, that is what trains explosive power.

So you can do exercises like a squat and throwing the ball against a wall and then catching the ball and going back into a squat.

That's a very explosive power movement.

And if you have a partner, there are some great exercises that you can do together.

You can do overhead throws where you catch it and throwing it, that also generates explosive power.

You know, it also helps with getting out anger when you throw it down as hard as you can.

That's a great movement as well.

I also did one time with ropes.

Yes.

The rope one is more of an advanced exercise because...

You're generating some cardiovascular movement.

Your heart rate probably got up very high.

And you're also doing that explosive power with your upper body as well.