WARM-UP
- Jump Rope Speed Increases
(Why jump rope? It will make you quicker, and is a classic way to increase speed and bouncy-ness)- 60 seconds at 50% speed, rest 60 seconds
- 60 seconds at 75% speed, rest 60 seconds
- 60 seconds at 100% speed, rest 60 seconds
- 30 seconds at 50% speed, rest 15 seconds
WORKOUT
Altitude Drops + Run
- 5 sets x 6 reps (90 seconds rest between sets)
Box Jump Drop to Jump
- 4 sets x 9 reps (60 seconds rest between sets) (9 reps each leg, so 9 left leg, 9 right leg)
- Use as high a height as possible for Box Jumps
Sprints
- 10 sets x 15 yards @100% effort (180 seconds rest between sets)
COOL DOWN
StretchingÂ
BoingFLEX
