Balance Pick-up game, these are single leg squats. Working on balance, power, stability, control; it's all mixed in here. Slowly set your hips down and back, pick up an object, slowly put it back down; its 5-7 seconds on the down and on the up. We want to isolate your power, keep the core locked in. Each leg has to work independently you are going to balance by doing equal numbers with each leg.
This drill is going to help you to get greater vertical jump, greater balance and body control. This is unmatched for basic physical development. Try and do sets of five with each leg. Start with one set a day; build up so that you are doing 3-5 sets 3 days a week.
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