Box Jumps.
the box jump is a ballistic triple extension that we need to be explosive.
12, 16 or even a 20 inch box or...ready for this???
Stair case three, four or even more stairs Jump from one level UP!
10 sets of 2 reps.
Next:
Single Leg Squat Jump: These need to be done just above parallel. One or two inches.
From the bottom position, ballistically push to clear the ground as high as you can. As if you were doing a basketball lay up. MAKE SURE you do both legs
10 sets of 2 reps on each leg
Lastly, Single leg calf raise.
Hook an ankle with the opposite foot. Bang out 20 reps on each foot. That will be ONE set.
4 sets of 25.
Condition: 20 minutes of steady state.