The moves from 1984 are still hot

http://www.youtube.com/watch?v=X7v0pvBo1VE&feature=player_detailpage

Lateral box jumps

http://bcove.me/a7u7y2qf

MMA on the football field, New York Jets

Tour of Gleason's Gym in Brooklyn, NY

The Next Tom Brady...Quinn

Want to move faster and jump higher? First, leave the ground

OSU football strength and conditioning coach Eric Lichter incorporates exaggerated running mechanics to optimize power off the ground. It's like a caricature of the running motion, demanding power and explosiveness. Incorporate this into muay thai or tae kwon do training and you will jump higher when executing arial kicks. Your defensive moves (getting out of the way) will also benefit.

Taking a closer hook

This is former pro Danny Campbell. Note the perfect distance from the bag. Freddy Roach, Manny Pacquiao's trainer, preaches that a left hook should land with your elbow if the target is missed, not your fist. It's a real inside punch demanding an abbreviated right cross to execute the combo here.

Moving off the line

Roddy White, wide receiver for the Atlanta Falcons, performs a Four Cone Touch in Middle Drill to develop first-step quickness for explosiveness on the line of scrimmage. The weight shift is important in defense in the ring.

Rocky Juarez hits the double-end bag

This is the best double-end bag work I've ever seen. I have trained on one daily for 3 years and to emulate Juarez's mechanics is to pursue a new kind of perfection.

2010 NFL Combine: Trindon Holliday Full Workout

Plyometric push-ups

The Dartmouth College Boxing Club’s trainer and Barbados national champion, Elvis Lowe, can do a push-up and finish in standing position. Most humans are not capable of achieving this, but you can take your power to the next level by the ambitious plyo-pushup. Simply clap your hands between each pushup. I typically do 3 sets of 8 reps with plenty of rest in between. Your abs will also benefit.

The most common biceps mistake

If your upper arms are moving when you lift the bar doing curls, your form is off, so listen up. Keep your elbows at your side. Your upper arms should be perpendicular to the floor. Only your forearms should be moving. It’s not about heavy weights, it’s about proper form to isolate the biceps group. You’ll notice increased strength within a few weeks.

Injury tip: Shin Splints

This form of tendonitis affects most types of athletes at one time or another. Stretching your calves aggressively for 5 minutes daily can help prevent this. Stick with running shoes for workouts involving foot and ankle motion such as boxing sparring, jumping rope, running, plyometrics and field drills. Chronic shin splints often necessitate custom orthotics and motion-control running shoes.

Product shapshot: The SKLZ Power Base

This is not as dumb as it looks. The ball travels up to 20 yards and returns to you at easily received speed on the ground. You can work around cones or a ladder without getting tangled. It’s a little awkward at first, but after a few workouts you nearly forget about the cord. By the way, the cord is almost invisible and makes your spiral look immaculate to onlookers.

The BMX challenge

You see it every day—people riding bikes to stay fit. But how many are really challenging themselves? For serious athletes trying to cross-train on a bike, the temptation, and necessity (on downhills) to lazily cruise warrants some caution. You need to push yourself on a bike to maintain an advanced level of conditioning. Here’s a solution: ride a BMX bike on an official track. No need to land jumps, just focus on speed and contol. Rest for 30-60 seconds between laps. Take your 20-inch, 1-speed bad boy around the course and you’ll be sucking wind within minutes. The sport challenges the abs, pecs and back as much as quads. You will wonder why you never tried this exhilarating X-sport.

The beach soccer workout

Remember the first beach scene in The Karate Kid? If you can avoid short-shorts and the Cobra Kai, soccer in the sand can be a swank way to mix things up. Dribble the ball barefoot for several miles, keeping it as close as possible on the hard sand near the water. Dodge all objects with precision! The challenge it two-fold: the speed of the ball is greater than on grass, and (2) it will roll to one side, toward the water, if you’re not on top of it. It’s about control, especially when there’s a 3-year old and his sand castle in the way. This is a great variation in your running routine as it works your entire lower leg and ankle-stabilizing muscles in a way that linear running cannot recapitulate.

The functional jab

Practicing the power jab is great for your off-days when the rest of your body is recovering. But integrating defense can turn it into a functional and challenging workout. Create situations relevant to a fight. Practice slips, rocks, angles and footwork. Execute perfect form and guard. Notice how a simple punch requires your feet, legs and torso to work properly. Include 3 x 3-minute rounds in your boxing workouts.

Shoe selection made simple

No matter what your sport, you have negotiated sole-searching on numerous occasions. A good general rule is to match the shape of the sole with the shape of your foot. Wet your feet and put down some paper on the floor. Step onto the paper when your feet are semi-dry and study the shape. Does your foot curve significantly, or is it pretty straight? Is there an arch, or has most of your foot made contact? If you’re straight-footed with little or no arch, look for a shoe from Saucony or Adidas, as these tend to be better suited for over-pronators (feet rolling inward on contact). You may also need orthotics if these biomechanical problems cause shin splints or knee problems. It is best to avoid Nike and Asics if you are flat-footed, over-pronate or are a heavy heel-striker. If you have good arches and your feet are crescent-shaped, you have far more options, since most shoes are constructed with your mechanics in mind.

Track tip of the day: Negative splits. Do 8 x 400 meter intervals with 2 minutes rest. Beat your time in each successive rep. If you screw up, start over--from the beginning, baby.