Start with shins touching bar

Grip bar with wide grip

Get down into a deadlift position with back locked, shoulders up and abs and chest flexed

Begin initial pull by extending hips and knees

Move into second pull when bar is just above knees

Explode by forcefully shrugging and fully extending hips, knees and ankles

Pull bar up keeping it close to chest

Drop under bar and catch it overhead in athletic stance with knees bent

Benefits: Olympic style lifts are total body movements involving the legs, hips, back and shoulders. Zemliak likens them to "jumps with weight," adding that eccentric muscle work is involved in controlling and stabilizing the weight when catching it. He says, "This is important when it transfers to the court. It trains players to land solidly and stably, then immediately move from that position."

Sets: 3-5/Reps: 5-6 (gradually working down to 1 or 2 reps over several weeks)/ Rest: 90 seconds with high reps, 2-3 minutes with low reps