EXERCISES

PHASE 1

Ankle Jumps to Sprint

Self-explanatory

Power Skip Jump to a 2-foot Landing

Self-explanatory

PHASE 2

Power Skips

Self-explanatory

Single Leg (SL) Pistol Squats

Self-explanatory

Pause Single Leg Plyo

Self-explanatory

Depth Drop Hold to Jump

Self-explanatory

PHASE 3 

Shoulder Elevated Single Leg Hip Bridge

shoulders on bench and foot elevated

Power Skips

Self-explanatory

Single Leg Body Squat

Self-explanatory

Single Leg Plyo Step-up

Self-explanatory

Trap Bar Deadlift

Self-explanatory

Equipment alternative: 

PHASE 4

Lunge Jump to Sprint

self-explanatory

Bodyweight RFE Jump

Self-explanatory

Equipment note: you can also simply place your foot upon an approximately 24 inch block.

Bodyweight Squat Jumps

Self-explanatory

Bodyweight Squat Jumps (No Counter Movement)

Self-explanatory

Trap Bar Deadlift

Self-explanatory

Equipment Alternative: 

Squat

Self-explanatory

Equipment Alternative: 

FRONT SQUAT?

SINGLE LEG BOX JUMP

DEPTH BOX JUMP

Dumbbell RFE Squat w-3 Sec Isometric

PAUSE SINGLE LEG PLYO

SINGLE LEG BODYWEIGHT JUMPS

BARBELL GLUTE RAISE

Foot Elevated Single Leg Glute Bridge

Pause Single Leg Plyo Step Up