Squat Jumps

1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.

2. Arms should be in the “ready” position with elbows flexed at approximately 90°.

3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.

4. Land on both feet. Rest for 1-2 seconds and repeat

Jump to Box

1.Stand facing box with feet slightly wider than hip-width apart.

2.Lower body into a semi-squat position and immediately jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.

3. Feet should land softly on box. Step back down (not jump back down) and repeat.

Lateral Jump to Box

1. Stand side on to box with feet slightly wider than hip-width apart.

2. Lower body into a semi-squat position and jump up onto box. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.

3. Feet should land softly on box. Step back down (not jump back down) and repeat.

Split Squat Jumps

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.

2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.

3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.

4. Switch feet in the air so that the back foot lands forward and vice versa.

Tuck Jumps

1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.

2. Jump up bringing knees up to chest.

3. Land on balls of feet and repeat immediately.

4. Remember to reduce ground contact time by landing soft on feet and springing into air.

Lateral Box Push Offs

1. Stand to side of box and place the left foot on top of box.

2. Push off the box using the left leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.

3. Land with right foot on the box and left foot on the ground to the other side of the box.

4. Repeat from this side.

Lateral Hurdle Jumps

1. Stand beside object to be cleared.

2. Bring knees up and jump vertically but also laterally off ground and over the barrier.

3. Land on both feet and immediately jump the other direction over barrier.

4. Try not to pause between jumps or sink down into a squat position.

Depth Jumps

1. Stand on box with toes close to edge, feet shoulder width apart.

2. Step off (do not jump off) box and land on both feet. Immediately jump up as high as possible and reach up with both hands towards. The jump should be vertical with no horizontal movement.

3. Ground contact time should be short unlike in the diagram. Landing should be soft

4.Start with a box height of 30cm (12in). Intensity can be increased by gradually increasing the box height to a maximum of 107cm (42in)