Ninja Warrior Plyometrics and Explosiveness Training

Plyometrics is by far the best way to get an advantage in any sport. You can use it football, basketball, tennis, or track and field. It helps build your fast twitch fibers and leg muscles. Here is the workout:

-Squat Jumps
-Lunge Jumps
-Knee Tuck Jumps
-Tangled Lace Jumps
-Duck Jumps
-Frog Jumps
-Rocky 3 Steps
-Double Hop Jumps

Start Doing Stepups

Sean Hyson at Men's Fitness explains the benefits of step-ups, an exercise no one is doing - but should be.

... So let's talk about stepups. I must be the only guy I've seen do this move in a public gym in five, 10... in my entire life. Why is it so unpopular? Probably because it's tricky to do, and it doesn't allow you to use a ton of weight. Nevertheless, it's a tremendous exercise for training balance and building hip, quad, and hamstring strength. It also improves hip and ankle mobility and knee tracking, making it a great rehab move if you have pain or tightness in those areas. It should be a part of almost any athlete's workout (especially if his sport involves running and jumping--and most do). Read more