MONDAY
WARM-UP
- Jump rope 45 seconds @50% speed
- Stretch and rest for 60 seconds (use various stretches)
- Jump rope 45 seconds @75% speed
- Stretch and rest for 60 seconds (use various stretches)
- Jump rope at 100% speed for 60 seconds, rest 60 seconds
WORKOUT
Altitude Drops + Run
- 4 sets x 5 reps (90 seconds rest between sets)
Box Jump Drop to Jump
- 4 sets x 8, 8, 8, 8 (60 seconds rest between sets)
- Use as high a height as possible for Box Jumps
Sprints
- 5 sets x 25 yards @100% effort (180 seconds rest between sets)
COOL DOWN
Stretching
BoingFLEX
THURSDAY
WARM-UP
- Jump rope 45 seconds @50% speed
- Stretch and rest for 60 seconds (use various stretches)
- Jump rope 45 seconds @75% speed
- Stretch and rest for 60 seconds (use various stretches)
- Jump rope at 100% speed for 60 seconds, rest 60 seconds
WORKOUT
Medicine Ball Throws (or Bodyweight Arms Throws)
- 8 sets x 13 reps (75 second rest) @100% effort
- Throw the medicine ball as high as you can for 10 reps
- If you do not have a medicine ball, get something heavy (such as a gallon of milk) and throw your ams up with the gallon but do not actually throw the gallon. You are mimicking the arm movement when you jump. Perform 20 to 30 reps instead of 10.
Altitude Drops
- 6 sets x 6 reps (30 second rest)
Altitude Drops to 1 Leg (30 second rest)
- 3 sets x 5 reps (2 left leg, to right leg)
Sprints
- 2 sets x 40 yards (180 seconds rest) @100% effort
- 4 sets by 25 yards (rest 5 seconds) @100% Max Effort
COOL DOWN
Stretching
BoingFLEX
