All jumps are to be performed with focus on soft landing on balls of feet, slight bend in knees, tight core, proper arm mechanics, eyes up, with good body control. Ensure the knees land in line with the foot and hips, avoiding a valgus angle (knee falling inward).
Diagonal Runs
Explosion Runs
Scissor Jumps
On command, athletes will run to the third cone. From the third cone, athletes quickly change direction and back pedal at a diagonal to the second cone. From second cone, athletes will explode forward to the fourth cone, diagonal back pedal to the third cone, and continue the pattern through the cones.
Repeat 3 times
On command, athlete will lunge forward with his or her right leg. The athlete will then jump off the leg while propelling the left leg forward. The athlete should land in a lunge with the left foot forward. This is one repetition.
Complete 10 repetitions on each side
Vertical Jumps
Bounding
Athletes will stand with feet shoulder width apart with a slight bend in the knees. On command, the athletes will jump as high as possible and land with a soft landing.
Complete 10 jumps
On command, athletes will bound to reference cone and back to starting cone. Maintain tight core, knee up/toes up, body control, with proper arm mechanics.
Repeat for 2 repetitions
Lateral Cone Hops
Forward/Backward Cone Hops
Athletes will stand with a cone to the right and on command, the athletes will hop right and land with the cone on the athletes’ left. Athletes will repeat and hop to the left. This is one repetition.
Complete 10 repetitions in both directions
Athletes will stand with a cone in front and on command, the athletes will hop forward over the cone and land with the cone behind the athletes. Athletes will repeat and hop backwards. This is one repetition.
Complete 10 repetitions in both directions
Single-Leg Cone Hops
Single-Leg Calf Raises
Athletes will stand with a cone in front and on command, the athletes will hop forward over the cone and land with the cone behind the athletes. Athletes will repeat and hop backwards. This is one repetition.
Complete 10 repetitions on each leg in the forward/backward direction.
Complete 10 repetitions on each leg in the lateral side/side direction.
Athlete will stand on his or her right leg with hands on hips. On command, athlete will rise up on toes and slowly return the heel to the ground.
Complete 20 raises on each leg
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