(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) → 2 sets of about 20 reps → 1 minute rest between sets
Drill 2 , Pogo jumps
3 sets of 8 max effort reps → 2 minutes rest between sets.
Rest for 2-3 minutes before next drill
Drill 3 , resisted jump squats 30% BW
3 sets of 8 max effort reps → 2 minutes rest between sets.
Rest for 2-3 minutes before next drill
Drill 4 , Nordic hamstring curl
4 sets of 4-6 reps → 2-3 minutes rest between sets.
Rest 3 minutes before next drill
Drill 5 , RLE Split squat
3 sets of 6-10 reps, on each leg→ 2-3 minutes rest between sets.
Rest 2 minutes before next drill
Drill 6 , Reverse step up
3 sets of 8-12 reps, on each leg → 2 minute rest between sets.
Rest for 2 minutes before next drill
Drill 7 , Ankle flexion isometric
3 sets of 30 seconds on each foot → 1 minute rest between sets.
Rest for 2 minutes before next drill.
Drill 8, Reverse nordic
3 sets of 10 reps → 1 minute and 30 seconds rest between sets.