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
Medicine Ball Throws (or Bodyweight Arms Throws)
- 10 sets x 10 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
- 3 sets x 5 reps (30 second rest)
Altitude Drops to 1 Leg (30 second rest)
- 3 sets x 4 reps (2 left leg, to right leg)
Sprints
- 4 sets x 40 yards (180 seconds rest) @100% effort
- 12 sets by 5 yards (rest 5 seconds) @100% Max Effort
COOL DOWN
StretchingÂ
BoingFLEX
