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11 exercises to help improve your change of direction.

Start standing with the KB in your right hand and your left hand supporting the base. You'll start by pulling the KB through your legs with your right hand holding the KB. You will then exchange your hands behind your leg and swing the KB to the front in your left hand. You will now be holding the KB in your left hand back in the start position with your right hand supporting it. Repeat the sam...

Start with the DB's sitting on or near your shoulders. Dip straight down by slightly pushing your hips back and bending your knees. Drop into a quarter squat and immediately accelerate the weight back up. As your legs are extending begin to press your arms into the air to finish the movement. This should be a leg dominant exercise, but will challenge your upper body as the weight gets heavier.

To begin this exercise step on a band with one or both legs. Make sure to grab both ends of the band. Raise your arms out to the sides (abduction) until your hands are approximately the height of your shoulders. As you get higher up the band will continue to add tension. Try to pause each rep at the top. Slowly control the band back to the starting position.

The split stance RDL is a great way to bridge the gap between a normal RDL and a Single Leg RDL. In this version you will have one leg slightly behind the front leg. This leg will act as a "kick stand" to help keep your balance and maintain the level of your hips. Make sure you keep your knee slightly bent, but allow the majority of the movement to come through the hip hinging motion.

Start by attaching the band to a stable surface approximately chest height. Pull the band out and set yourself up so that you are perpendicular to the band. Find a pillow/pad or soft surface to kneel on. Sit up tall, squeeze your glutes and press the band out with both hands directly in front of your chest. In this position you should feel a slight pull through your obliques. This is normal. Re...

This exercise is very similar to the normal plank hold. The biggest difference is that instead of stacking your feet on top of each other, you will remove the bottom leg and bring it up near your chest. This will force you to use your groin (adductor) muscles to help stabilize the movement.

Start in the 1/2 Kneeling Position. Position the weight over the shoulder that is on the same side as the knee that is up. Accelerate the DB in a downward-diagonal motion toward your opposite hip. At the bottom stop the weight as fast as you can by bracing your midsection. Slowly raise the weight back up above your shoulder to start the next rep.

Start in the half kneeling position. Position the weight in front of the thigh of the leg that is down. Accelerate the weight in an upward-diagonal motion. This should almost look like you are trying to throw something over your opposite shoulder. When it gets to the top, make sure to brace in order to maintain your positioning. Slowly lower the weight back down to the starting position.

To start the movement grab a DB in each hand. Stand on one foot. Soften the knee of the leg that is on the ground in order to have a slight bend in it. Push your hips back like a normal RDL. Make sure to keep your hips square as you hinge at the hip. Do not let one hip rise higher than the other. When you have reached your full range of motion, which is approximately your upper body parallel to...

Grab a light bell with one hand. Grip the bell in your hand with your thumb pointing back between your legs. Hinge at the hips to pull the KB back behind your center of mass. Throw your hips forward to start the movement of the Kettlebell. As the KB comes forward through your legs, pull your elbow up to the ceiling to cause the path of the KB to stay straight up your body. You do not want the K...

Start the movement on one foot. Move the other leg behind you with a flexed knee. During this movement the goal is to not let the back foot touch the ground at any point. Bend your front knee and front hip to squat down until your knee gently touches the floor/pad. When you are as low as comfortable without crashing your knee into the ground stand back up. It helps to keep your arms straight on...

Start this movement with a RDL. When the DB's get to your knee you will "jump" your ankles, knees and hips into triple extension. Shrug your shoulders up to your ears, then pull your elbows as high as possible. When your elbows can't get any higher, drop into a squat and punch your elbows forward in front of your body. This is the receiving position. Complete a full squat and as you stand up fr...

Grab a light bell with one hand. Grip the bell in your hand with your thumb pointing back between your legs. Hinge at the hips to pull the KB back behind your center of mass. Throw your hips forward to start the movement of the Kettlebell. Your arm should stay straight during the entire movement. This will cause the KB to go around the front of your body in a parabolic shape. Once the KB is at ...

Single Arm Kettlebell (KB) Clean

Single Arm Kettlebell (KB) Snatch

Full Kneeling Pallof Rotation

Box Step Off

Band TKE

Skater Walk

Plank Band Row

Single Leg Calf Raise

Band Hip Flexion

Band Shin

16 Exercises to Improve your Change of Direction

13 Exercises for Improving Rate of Force Development

Weighted Twist

Single Leg Band Hamstring

Single Leg Reverse Crunch