8 × 4s
Max effort. 90s rest.
6 × 6s
Max speed. 2 min rest.
4 × 8 reps
Each direction. Max distance per bound.
3 × 5 reps
Step off, land, immediately jump. Reactive strength.
6 × 12s
Time yourself. Target <11 sec.
1 × 600s
Full dynamic warm-up
4 × 8 reps
Each leg. Max distance.