| Two-legged squats |
2 x 10 reps |
Keep the feet, knees, and hips in a straight line. Do not let the knees fall inward. Bend the knees and hips. |
| One-legged squats |
10 reps/side |
Keep the feet, knees, and hips in a straight line. Do not let the knees fall inward. Bend the knees and hips. Keep the pelvis level. |
| Squat jumps |
10 reps |
Drop into a squat position and perform a maximal vertical jump. Upon landing, return to the starting position and repeat. Keep the feet, knees, and hips in a straight line. Make a soft landing. |
| Tuck jumps |
10 reps |
Leap up in the air, tucking the knees into the chest. Land softly and immediately explode back up. Keep the feet, knees, and hips in a straight line. |
| 180° jumps |
10 reps/side |
Jump into the air and rotate 180°. Land softly, keeping the feet, knees, and hips in a straight line. Bend the knees and hips. |
| Contact jumps |
10 reps/side |
Jump towards a partner to make a shoulder-to-shoulder contact. Land softly, keeping the feet, knees, and hips in a straight line. Bend the knees and hips. |
| Lateral hops |
10 reps/side |
Stand on one leg and jump to the side. Land softly on the other foot, keeping the feet, knees, and hips in a straight line. Bend the knees and hips. Keep the pelvis level. |
| Pivoting |
20 reps/side |
Stand on the balls of the feet with the knees bent. Turn on the balls of the feet approximately 45° to the right and left. Keep the feet and knees pointing in the same direction. |
| Two-legged plant and cut |
10 reps/side |
Sprint for 4–5 steps and plant on both legs. Pivot on the feet and cut to change direction. Keep the feet, knees, and hips aligned. |
