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
- 4 sets x 7 reps (90 seconds rest between sets)
Box Jumps One Leg Up
- 4 sets x 8, 8, 8, 8 (60 seconds rest between sets) (8 reps each leg, so 8 left leg, 8 right leg)
- Use as high a height as possible for Box Jumps
Sprints
- 3 sets x 40 yards @100% effort (180 seconds rest between sets)
Cool Down
StretchingÂ
BoingFLEX
