Improving the Spring Exercises – 2 times a week
- Ninja squat jumps – very soft landings up/down 10 -30 1 -2 days a week
- Box Squat jump -20 reps
- Split box jump – 30 reps – one leg on, switch in air,
- Lateral jumps (side to side over small object) – 10 reps – 3-4 reps Think quick feet
- Burpees – 3 set of 6
- 4 Square – jump to corners – as quick as possible for 10 sec straight and do 2-6 reps
- Jump rope – use metronome app to jump @ 180 beats per minute- 2 feet & 1 foot
- Calf raise holds – Raise heels off floor hold for 1 min and slowly go down to floor (add 30 sec until up to 5 min). Eventually try 1 leg to improve balance
- Kettlebell swing
- Kettlebell squat / split squats
- Pushup position – hold for 2 min (works core) add 30 sec until 7-10 min (Isometric ex.)
- Chair squat (against wall) 2 min add 30 sec until 7-10. then do without wall.
- Suitcase carry (Carry weight like suit case – walk around)
- Waiter carry (Carry weight like waiter carrying a tray -walk around)
- Farmer carry (Carry 2 weights on side – like suit case)
Improving Foot- Strike Pattern
Phase 1 – Barefoot
Walk in place with midfoot-landings – 1:00 min (180 cadence)
Jog in place midfoot landing – 4 x 1:00 with short breaks in between