I'm Dave Dreeas, here at Arizona Training Lab in Phoenix, Arizona. And, I'm going to talk about leg exercises to help improve speed and jump. When trying to improve your speed and jump, it's important that you work on explosiveness and strength. So, here are three exercises that are going to target both of those areas. First one is going to be a hang clean. A hang clean is great for explosion. Second one is a squat. Squatting is great to add some strength, and for a little bit of explosion. And then, the last one is a box jump, which is strictly for great speed and explosion. The hang clean's a very technical movement, so there's a couple things that you need to keep in mind. First, find a weight that you feel comfortable using. Second, your positioning's extremely important. We're going to start from the hanging position, with the barbell hanging right above our quads. When performing the movement, you're going to want to shoot your hips back, and we're going to shrug and jump all at the same time, bringing the hips through, and the elbows underneath the bar. As soon as you hit that finished position, you're going to drop the bar back to your quads, and you're going to repeat for however many reps. Once again, make sure that you really bring the hips through, and your elbows underneath the bar. The second exercise that we're going to perform is great for lower body strength. It's the squat. You're going to have your feet shoulder-width apart, and you're going to take the barbell and place it on your traps and upper part of your back. When squatting down, you're going to shoot your hips back, and you're going to drop your hips down. When doing this, you're going to either go to parallel or below parallel, based off of your hip mobility. Soon as you hit the bottom, you're going to explode up, back into the starting position. Repeat four reps. The last exercise that we're going to perform is a box jump. You can either use a box, or you can use a bench -- whatever you have available at the gym. This is a great exercise for explosion. What you're going to do is you're going to stand next to the box, you're going to get in a nice athletic stance, and you're going to jump on top of that box. Make sure that you land soft. You're then going to slowly jump off the box, and you're going to repeat for the required amount of reps. Those are three great leg lifts that will improve your speed and jump. I'm Dave Dreeas, here at Arizona Training Lab. Thanks for watching.