Single-leg squat

12 reps 3 sets

Single-leg chair squat with w...

12 reps 3 sets

Pogo jumps on the spot

20 reps 3 sets

Pogo hops on the spot

20 reps 3 sets

Plyometric squat jumps (hands...

15 reps 3 sets

Split squat hop

6 reps 3 sets

Jumping lunges - alternate wi...

6 reps 3 sets

Plyometrics - drop jump – two...

6 reps 3 sets

Countermovement - drop jump –...

6 reps 1 set

Triple hop - mark the distance

5 reps 1 set

Quadriceps foam roll

1 rep 1 set

Calf foam roll

1 rep 1 set