Any athlete knows that brute strength is important—but you won’t get too far without speed and explosiveness. Whether you’re sprinting across the field or taking an opponent down in the ring, you’ve got to have speed and power.

In the fifth episode of our All-Strength video series, performance-enhancement specialist Kelvin Gary, C.S.C.S., gives us the lowdown on some drills to become quicker and more explosive. In four dynamic moves—jump squats, box jumps, resisted sprints, and fall pushups-to-sprints—Gary gets the nervous system revved up and the entire body working together. All of these moves facilitate triple extension and the ability to go from zero to 100 in the blink of an eye.

Get ready to dominate your sport, and check out the complete program at