Increase your energy and explosive power by perfecting your vertical jump
3) Step-up
Stand with your feet shoulder-width apart in front of a low, flat bench or step (eight to 12 inches high). Keeping your back straight and your head, shoulders, and hips in a straight line, exhale as you step up onto the bench with your right foot. Next, step up with your left foot and stand with a slight bend in your knees. Keep your core tight and your head facing forward. Inhale as you slowly return to the starting position, first with the right foot, then with the left. Repeat, but start with your left foot. Do three sets of 10 to 12 reps on each side, and then go straight into the plyo lunges.
Plyo Lunge
Stand with your right foot forward, left foot back, and both knees at 90-degree angles—this is the starting lunge position. Jump up and switch your feet in the air, so that you land with your left foot forward and your right foot back. Do three sets of 15 reps, and then switch, starting with your left foot forward.
Rest for 30 seconds.
4) Calf Raise
Stand with your feet shoulder-width apart and a dumbell in each hand, hanging at your sides. Exhale as you push up onto the balls of your feet. Inhale as you slowly bring your heels back to the ground and hold. Do three sets of 10 to 12 reps, and then go straight into the side-to-side lateral jumps.
Side-to-Side Lateral Jump
Start in a squat position with an aerobic step (six to eight inches high) to your right. Jump laterally over the step, and then immediately jump back to the other side. Keep your head facing front and your back straight. Repeat for three sets of 15 reps.
