This two-part explosive sequence involves the transverse, sagittal and frontal plane as I rotate the med ball across the midline and use my hips to extend into a low lunge position. Immediately after is a lateral push over the hurdle back into a sagittal stance. Sound complicated? Its not, all it takes is practice, knowledge, and ankle stiffness with strength. These types of plyo patterns truly challenge the nervous system and mechanisms vital for reactivity and balance. As noted, I never go right into these, as much practice and confident as I have more often than that it would result in injury or a poor workout. That should indicate how much discipline is required. Some athlete’s simply have skills others don’t, but for me I had to work hard at spinal and hip extension to increase my biomechanics…which are still far from perfect. The point is to get out of the comfort zone. Try 2 sets of 3 on each side.