Backpedaling while pulling on a weighted sled is a great way to work the grip, quadriceps, core and numerous back muscles. This can also be done with a rope that has handles, making it easier.

We won't beat around the proverbial bush with this one: This exercise looks simple, but it's not. Few activities get Coach's heart rate near it's max like this does. The higher the jumping gets, the more tired the jumper gets and the shorter the jumps get. Which only makes the jumper more fatigued.

One of the more advanced plyometric jumps, requiring a serious response from the stretch-shortening cycle to make it efficient. Make sure on the "drop" that both feet hit simultaneously, and spend as little time on the ground as possible.

Great way to help the neuromuscular system generate more power on ground contact. An athlete pulling and running at full speed but going a little slower than the normal gait, forces the brain to order the muscles to generate more strength to accommodate the load being pulled.

High knees are a great part of the sprinting process. Doing them on stadium steps only intensifies their action. The steps also force the athlete to lift the knees higher than normally would happen without the incline.

This is an amazing way to work the quadriceps and calf muscles in a dynamic fashion. Add the squat, or crouched, position to it and the pressure on the quads intensifies.

Great way to help the neuromuscular system react quicker to ground contact. Pulling an athlete a little faster than the normal gait, forces the brain to order the muscles to "catch up" with the speed the body is moving.

An amazing way to work on lower-body explosiveness. Granted, the whole body will feel this exercise because it takes a serious amount of coordination to do it properly.

Another exercise that is become pretty standard among more energetic exercise enthusiasts. Hits form the calves up to the neck. However we do them a tad bit different. We incorporate the pushup a little differently. Instead of lazily moving from the pushup position to the squat, we do a pushup hop.

Just like the regular box jumps except we're stabilizing and are exploding off of one leg and landing on that same leg. This is something that should be worked up to, also. Must be well prepared for it, or must be willing to meet the shin shredder!

Assume a lunge position. Keep the torso tall. Jump! You don't have to do it on the beach, but does tend to be a lot of fun!

There are very few substitutes for running fast! We know very few people who run extremely fast and are poor all-around athletes. Those two just don't go together. So, we take our time getting the body prepared to do just that - run fast!

Assume a good lunge position with the weight over the body's center of gravity. As with a good lunge, drop the back knee straight down, and remember to push up through the front heel. Getting in a good neutral position with the lumbar spine or a slight posterior pelvic tilt helps take off pressure from the lumbar spine.

Anytime we hear, "Squats" we think about the glutes or the legs in genera. The B-U KB squat is about more than just the legs. It's about core control. Is the body able to stay stable enough to allow a decent and ascent without the kettlebells falling over.

One of our favorite core exercises. Like many others, this can be made to be as easy or difficult as needed. It's a self-limiting exercise, too, meaning if you're doing it, then you're doing it right. It might not be as good as somebody else's, but you're still working the core!

A slightly different kind of burpee. We normally use these in countdown situations. For instance, we will do 15 of each exercise, then 14, then 13 and so on down until we get to 1. Sometimes, if we're feeling extra energetic, we'll count back up, too!