Test your might in hip extension, sagittal balance and rotational power in this plyo sequence. Barbell snatches, cleans, and resistance training in triple extension brings massive advantages and adaptations. However, without possessing variability in footspeed, planes of motion, and rotation on foot—the energy from Olympic lifts won’t immediately transfer to the field, court, or ice. Plyometrics are essential to master body control without loads. We don’t carry the barbell and a few plates on the day of sport, so its time to stop believing that barbell work prevents athlete’s ankles from shattering or an Achilles from rupturing. We bulletproof our bodies by a combination of controllable factors such as rest, recovery, proper footwear, ankle mobility, with training methodology being manipulated by talented trainers who use science and skill. Injuries do happen regardless if someone is ready to perform, but a lot less if these factors are controlled in favor of the athlete. As I have mentioned, part of the problem with sports lies in the footwear. Even NBA players are slowly using Xero barefoot shoes to gain speed and force production, which 20 years ago would have been blasted and put down. Remember, science tends to advance human performance, as does knowledge over opinion. Try this for 3 sets of 3 on each leg.