Plyometrics, also known as “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).

10 min Jog warm up
15 Jump Squats
Row, milk jug or any weight, 10 reps
40 Leg Drops
High knee jump, 20
1 minute plank
Split squat, similar to a lunge with a foot on a box or bench to isolate the single leg, 10 reps
Box jumps – 10
Repeat 1 time