Move fast through all planes of motions - rotate, lunge, squat, bend, shift 

Full ROM strength training - balanced development, safer strength gains, and better flexibility 

Be strong in weird positions - there aren’t any dangerous exercises just movements with speeds and loads you’re not familiar with 

Jump - bone density, joint and tendon strength 

Daily mobility lubrication - reduced stiffness, better joint function 

Drop the ego - how many times have you said to yourself you should stop but went for one more rep….