"For when the One Great Scorer comes to mark against your name, He writes - not that you won or lost- but how you played the game.
- Grantland Rice

Good technique, sound mechanics, good site. Learn all these exercises in as much detail as possible. http://www.exrx.net/Lists/PowerExercises.html

Tabata squat
directly followed by 4 minutes of a hand stand walk.

Repeat.

Note: If you can't walk on your hands hold a handstand for as much of the 4 minutes as possible.