Demonstrated here is one of my favourite foundational strength movements. The Clean and Squat or the Clean broken up into two movements. I like to break it up into the two movements because it forces the hips to work through two different ranges as it is eccentrically loading, the posterior chain is preparing to move into the second movement (deep squat). As an Injury Prevention Trainer, I believe muscles should be challenged in multiple ranges and lengths, especially prime movers which have the ability to generate a lot of force. Incorporating such explosive movements into any sport specific program is an absolute must. As a result of this clients hard work, she dominated the field last season and smashed her personal best in long jump. Congrats and the best of luck to you in British Columbia. Keep training hard!