Jumping, stability and agility

We'll start with a dynamic warmup to lubricate the muscles, spike the heart rate and warm up the joints. The warmup includes a few plyometrics to warm up the jumping muscles including hops, high knee drives, butt kickers, inchworms and hip openers.

Next, we'll work on a series of jumps that will help teach your nervous system to absorb the load during jump landings. For these exercises, use a small coffee table or surface to jump onto and jump off of. Exercises include jump downs, single leg over-and-back jumps, split jumps, skier jumps, block jumps and burpees to block jumps.

We'll end with some deep stretches to open up the hips and create better mobility. Don't skip out on the cool down! Sometimes the hardest part is taking the time to perform proper recovery, and deep stretching is a great way to help the body recover from high-impact work.