Silent Landings

• Drop of block and land as quietly as possible

Long Jump

• Jump the length of body from feet to hands

Resi Tuck Jumps

• Tuck jump on a soft surface

Box Jump

• Jump up a block, increasing height to increase difficulty.

• When an athlete can box jump up a block chest height or higher they are proficient

Traveling Box Jumps

Box Jump Back Salto

• Jump up a block and back tuck off

Pistol Roll

• Candlestick single leg stand up

Pistol Roll Jumps

• Candlestick single leg stand up and jump

Pistol Roll Tuck Jump

Single Leg Squat to Stand

Single Leg Tea Cup

Tea Cup to Jump

Tea Cup Jump up a Mat

Demi Plie Tuck Jump

Demi Plie Wolf Jump

Demi Plie Pike Jump

Demi Plie Split Jump

Demi Plie Straddle Jump

Long Jump

Frog / Squat Jump

Lunge Jump

Switching Lunge Jump 

Traveling Lunge Jumps

• Forwards and Backwards

Traveling Side Lunge Jumps

• Side to Side

Mat Pushes

• Push the length of the floor 10x without stopping

Mat Pushes

• Push the length of the floor 10x without stopping

Heel Drives (Leg Lifts)

Mat Pushes

• Push as fast as possible down the floor

Mat Pushes

• Push as fast as possible down the floor

Hold Squat Stand

Wall Sit

Wall SIt Flexed Feet

Wall Sit Releve

Single Leg Wall Sit