1. Squat Jump

Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week

2. Side Jumps Over a Line

Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week

3. Vertical Jump Single leg

Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week

4. Lateral Hop + Hold | Single Leg Same Side

Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week

5. Drop Squat Jump | (Box)

Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week

6. Zig-Zag Run

Sets: 1
Reps: 4x
Rest: 1 minute between each rep
Duration: 1 minute

1. Squat Jump

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Squat position

Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week

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Explode from the hip

Preparation:

  • Start in a squat position
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Land in a squat position

Execution:

  • Explode from the hip jumping up into the air from both legs
  • Keep legs straight in the air
  • Land absorbing the shock with triple flexion (hips, knees, ankles)
  • Immediately explode into the next jump

2. Side Jumps Over a Line

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Flex hips and knees

Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week

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Jump over line

Execution:

  • Flex knees and hips, jump sideways over a line
  • Immediately jump back
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Immediately jump back

3. Vertical Jump Single leg

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One leg semi squat

Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week

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Jump, drive back knee toward chest

Preparation:

  • Start on one leg in a semi-squat position
  • Back leg behind
  • Engage your core

Execution:

  • Jump into the air
  • Drive back knee towards your chest as you explode from the front hip
  • Jumping leg stays straight in the air
  • Land on the same leg, absorbing the shock with triple flexion (hips, knees, ankles)
  • Immediately explode into the next jump

4. Lateral Hop + Hold| Single Leg Same Side

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Balance on one foot

Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week

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Hop to the side, land on same leg and hold

Preparation:

  • Stand balancing on one foot
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Hop back on same leg and hold

Execution:

  • Take a small hop to the side
  • Land on the same leg and hold
  • Hop back on the same leg and hold
  • Repeat with control

5. Drop Squat Jump | (Box)

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Start Position

Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week

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Squat with good form

Preparation:

  • Start in a squat position on the box
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Explore, jump as high as you can and land softly on the floor in a squat position

Execution:

  • Explore from the hip jumping up into the air from both legs
  • Land on floor softly, absorbing the shock with triple flexion (hips, knees, ankles)
  • Repeat

6. Zig-Zag Run

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Run in diagonals
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Sets: 1
Reps: 4x
Rest: 1 minute between each rep
Duration: 1 minute

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Execution:

  • Run in diagonal lines
  • Focus on:
  • 1) Acceleration and deceleration;
  • 2) The change indirection
  • 3) Run forwards and backwards