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 & SL hamstring hinge 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.

Forward pogo hops

4 x 10

backwards pogo hops

4 x 10

Lateral Pogo Hops (out and back)

2 x 10

ankle dribble

4 x 20

A-Skip

4 x 15

Standing A Switch

2 x 5

Skater Bounds

4 x 15

scissor bounds

4 x 20

Split Stance Lean Over Sprint

2 x 15

DBL lateral shuffle sprint

4 x 10

Build Up 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.

Broad Jump

4 x 3

rocker jump

4 x 3

Drop Down Skater Jump

4 x 2

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 & SL hamstring hinge 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.

Forward pogo hops

4 x 10

backwards pogo hops

4 x 10

Lateral Pogo Hops (out and back)

2 x 10

ankle dribble

4 x 20

A-Skip

4 x 15

Standing A Switch

3 x 5

Skater Bounds

4 x 20

scissor bounds

4 x 20

Skater Sprint

4 x 10

Hip flip sprint

4 x 20

Build Up 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

4 x 3

Skater To Vertical Jump

4 x 2

DB Vertical Jump

4 x 3