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
- 5 sets x 6 reps (60 seconds rest between sets)
Max Jumps
- 4 sets x 4, 5, 4, 3 (60 to 120 seconds rest between sets)
- For Max Jumps – touch as high as you can on the backboard
Sprints
- 5 sets x 20 yards @100% effort
Bodyweight squats with restricted blood flow
- 5 sets x 10 reps (80 seconds rest between sets)
- For restricted blood flow, use a belt or a tie or a rubber strap to cut off blood flow while you do your sets. Watch this video here to learn more. (Note: take off restriction between sets)
Cool Down
StretchingÂ
BoingFLEX
