| Photo | Exercise | Sets | Reps | Comments |
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Jump Rope
| 1 | 2 | Warm up with 2 minutes of jumping rope at a fairly slow pace. Make sure your legs and ankles are properly warmed up before you start. Stretch out as needed before and after jumping rope. |
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Line Jump
| 1 | 100 | Find a line and start jumping on one leg over it. 50 reps back and forth per leg, and then spend 30 seconds walking as a break. Be sure you're getting all the way over the line and back. No cheating. If 50 is too many, try doing four groups of 25 instead. |
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Step Jump
| 1 | 20 | The step height should be 6-18" depending on your fitness level. If you don't have anything to jump onto safely, or aren't ready for this, substitute Jump Squats. No break this time, right to the next exercise. |
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Step Up
| 2 | 15 | Step-up jump, or just step up if that's too difficult. Put one foot up onto the step, and then launch yourself up into the air, landing with your opposite foot on the step. Be very careful not to fall. Take a 60 second break between sets. |
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Hip Rotation
| 1 | 30 | We're going to do these with a little jump this time. Jump up slightly and turn the hips. You should twist on the balls of your feet. One set of 30. |
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Sprint
| 1 | 30 | Mini-step sprint. Take very tiny, quick steps ahead for about 30 seconds. Afterward walk for 60 seconds to catch your breath. |
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Lunge Jump
| 2 | 20 | Alternate legs for 20 total reps on the lunge jump, take a 30 second walking break, and then do another identical set. |
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Burpee / Squat Thrust Jump
| 3 | 15 | You're almost there. This is the hard part. 3 sets of Burpees starting with 5 reps, then 10, then 15. You get 1 minute of walking or light jogging between sets. |
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Agility Dot Drill
| 1 | 3 | Take a 1-2 minute break then run through the dot drill. Go through a total of five times. You should be quite tired by now, so be very careful when jumping. Focus on accuracy and form rather than time (which is the usual dot drill metric). Spend a little time cooling down afterward. |
