1. FOOTWORK INTO HIGH INTENSITY SPRINTS - REPEAT 3 SETS OF 6 FOR EACH EXERCISE
A. Set up a horizontal line of 5 cones 0.25 meters apart and a cone 7.5 meters directly in front of the last cone - Shuffle forwards and backwards in between the cones and at the last one sprint full speed to the cone
B. Set up two cones 10 meters apart - place a third cone 7.5 meters directly ahead of the right cone. Start at the left cone, shuffle laterally at full intensity to the right cone, plant hard off your outside foot, and explode into a straight-line sprint to the cone ahead. Focus on the quality of your plant and push-off.
C. Place three cones in a straight line - 5 meters between each. Start at the middle cone in an athletic stance. Sprint 5 meters to the right cone, touch it, sprint 10 meters to the left cone, touch it, then sprint back through the middle cone and continue for a full 15-meter sprint to a finishing cone placed ahead.
2. PLYOMETRICS - REPEAT 3 SETS OF 6 FOR EACH EXERCISE
1. From a standing position, swing your arms back and drop into a quarter squat, then explosively drive your hips forward and jump as far horizontally as possible, landing on both feet simultaneously with soft knees. Focus on powerful hip extension and a strong forward arm drive to maximize your horizontal distance. Reset fully between each repetition - Repeat 3 sets of 8
B. Same mechanics as the broad jump — swing your arms back, drive your hips explosively forward, and cover as much horizontal distance as possible - land and immediately reload into the next jump without stopping - Repeat 3 sets over 20 meters
C. Start in a lunge position with one foot forward and one behind, both knees at 90 degrees. Explosively drive through both legs to jump vertically, switching your leg positions mid-air, and land in a lunge with the opposite leg forward - Repeat 3 sets of 10 per leg
D. From a standing position, jump vertically as high as possible while pulling your knees toward your chest at the peak of the jump. Land softly on the balls of your feet and immediately explode into the next repetition without hesitation - Repeat 3 sets of 10
3. IMPROVE ANKLE STIFFNESS
A. Hop jumps into 7.5 meter sprint
B. Run in place into 7.5 meter full sprint
C. Lean into a 7.5 meter sprint - only start running when you feel like your about to lose balance
D. Place your hands on a wall and put your weight on them - sprint full speed in place