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 + Jump
- 7 sets x 3 reps (60 seconds rest between sets)
Max Jumps
- 8 sets x 3 reps (120 seconds rest between sets)
- For Max Jumps – touch as high as you can on the backboard
Cool Down
StretchingÂ
BoingFLEX
