This is an optional circuit of effective mobility training you can do daily, before, or after your plyo/strength sessions. Aim for 10-15 reps or 60 seconds for each stretch.

The goal here is to prep your tissues for more demanding exercises. For the frankensteins & A-skips perform 10 reps on each side or cover 10 yards for each. For the butt kicks, lateral shuffles, and cariocas aim for 20-30 yards down and back.

Linear Pogo Hops

4 x 10

Backwards Pogo Hops

4 x 10

Lateral Pogo Hops

2 x 20

Ankle Dribble

4 x 20

Standing A Switch

2 x 5

Single Leg A-Skip

2 x 10

Skater Bounds

3 x 6

Scissor Bounds

4 x 20

Split Stance Lean Over Sprint

2 x 15

2 Shuffle Sprint

4 x 10

Build Up/Fly Sprint

5 x 40

This is an optional circuit of effective mobility training you can do daily, before, or after your plyo/strength sessions. Aim for 10-15 reps or 60 seconds for each stretch.

Double Leg Landing

3 x 3

Drop Down Skater Jump

3 x 3

Broad Jump

3 x 4

Seated Vertical Jump

3 x 4

DB Vertical Jump

3 x 5

This is an optional circuit of effective mobility training you can do daily, before, or after your plyo/strength sessions. Aim for 10-15 reps or 60 seconds for each stretch.

The goal here is to prep your tissues for more demanding exercises. For the frankensteins & marching perform 10 reps on each side or cover 10 yards for each. For the butt kicks, lateral shuffles, and cariocas aim for 20-30 yards down and back.

Linear Pogo Hops

4 x 10

Backwards Pogo Hops

4 x 10

Lateral Pogo Hops

2 x 20

Ankle Dribble

4 x 20

Standing A Switch

2 x 5

Single Leg A-Skip

2 x 10

Skater Bounds

3 x 6

Scissor Bounds

4 x 20

Skater Sprint

4 x 10

1/2 Kneeling Sprint

4 x 15

4 point sprint

6 x 20