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 to 1 leg
- 4 sets x 6 reps (60 seconds rest between sets)
Single Leg Box Jump
- 4 sets x 8, 6, 6, 4 (60 seconds rest between sets)
- Use 100% max effort
- Use as high a height as possible for Box Jumps
Sprints
- 3 sets x 25 yards @100% effort
COOL DOWN: Ballistic StretchingÂ
- Ballistic means to “bounce” while you stretch
