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Dynamic Warmup & Mobility: Minute 0 – 20
Ankle – Use a roller to roll out the Calves
Coaches’ Choice Group Dynamic Warm Up
Light Running Drills to warm up Ankles
2-3 Agility Ladder Drills into 3-5 Broad Jumps

Jumping Skill: Minute 21 – 40
Complete 5 rounds of the following progressions. If you are inconsistent with any of the following progressions, Stay at that progression for the rest of your sets
5-8 Seated Vertical Jumps – Start seated on a bench or box, then accelerate off the seat into a vertical leap, only to land in a controlled descent with your weight in your heels back down to your seat.

5-8 Low Seated Box Jumps – Start seated, then accelerate off the seat jumping on a low box landing in a good athletic stance. Hop backwards off the low box, only to land into a controlled descent back to your seated position.

3-5 Absorbing Box Jumps – Start in a standing position, then sit back into an athletic stance to jump up on a box. Recover on top of the box and set up to drop backwards off the box only to land back into the athletic stance to hold for 3-5 seconds. After the pause in the athletic stance, accelerate and jump back up to the top of the box. Plan on resting on top of the box.

3-5 Rebounding Box Jumps – Apply all the positions from the progressions and try to land in a controlled and organized position to rebound by using your legs and not just ankles.

*If you are comfortable with box jumps, you may use a higher box during these progressions.

Workout: Minute 41 – 60
2 Rounds for time:

800m Run – Modify with a 600m if need to walk at any point.
7 Power Snatches 75 / 115
14 Strict Situps
21 Air Squats

Cool Down: Rollout ankles if any time left over.