try single arm dumbell swings
they build great explosiveness in the hips.
take a dumbell in you right hand and get in the deadlift position, but keep the dumbell on the ground between your legs, then stand up quickly and swing the dumbell forward with you arm straight and raies your hell up.
focus on exploding up and driving your hips forward.
also try plyometrics with a medicine ball.
do incline sit up passes from the front, overhead and sides...
also do this standing up.
other thing that is good all around are dumbell snatches...
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the well fed hawk hides his claws...
the who keeps getting back up can never be defeated, you're only defeated when you stay down.
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