(This session is recommended to be performed at the gym or at home with a decent amount of space.)
Drill 1 , Warm up
Light running or bicycling for 5 minutes
Extensive pogo jumps(70% intensity) → 3 sets of about 20 reps
Drill 2 , Multi directional SL plyo
4 sets of 10-15 reps on each leg → 2-3 minutes rest between sets.
Rest 2 minutes before next drill
Drill 3 , sitting jumps
2 sets of 5 reps → 1 minute and 30 seconds rest between sets.
Rest 2 minutes before next drill
Drill 4 , rfe split squat jumps
2 sets of 5 reps → 1 minute and 30 seconds rest between sets.
Rest 2 minutes before next drill
Drill 5 , atg squats
4 sets of 8-12 reps, on each leg → 1 minute and 30 seconds rest between sets.
Rest 1 minute before next drill
Drill 6 , tibialis raises
3 sets of 15-20 reps → 2 minutes of rest between sets.
Rest 1 minute before next drill
Drill 7 , split stance yielding isometric
3 sets of 30 seconds on each foot → 1 minute rest between sets.
Rest 30 seconds before next drill
Drill 8, core strength series
Exercise 1: 26-30 reps
30 second rest
Exercise 2 : as many reps as you can on each side
30 second rest