I forgot to mention I really like the looks of 'The Drill'. What he says makes sense, and it looks like quite a good conditioning exercise that would definitely promote quickness on the matt and powerful hips. I think that will be a new addition to my conditioning phase!
Oh, and thanks Xen for posting the clip. I love these kinds of videos, watching top athletes either training or performing. It really does inspire and motivate! I think a athletic videos thread should be made where everyone can compile an extensive database of inspiring, motivating, entertaining and educating clips. (hint, hint Xen)