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    . sprint after jumps) 3 6   17 110       Week 10-12      Alternate Leg bounding (Increase distance between steps) 3 8 Single leg hops (Increase total distance) 3 6 Squat jumps (Increase height of jump) 3 6 Lateral obstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 2 8 Front obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8 Diagonal obstacle jumps and sprints (Increase intensity of jumps and sprints) 2 8   15 108

     

      Sets Foot Contacts Week 1-2     Ankle jumps (Stiff leg, fast ankle action, on balls of feet) 3 12 Vertical jumps (Go for repeated, fast rebounds under rim) 3 10 Front obstacle jumps (jump multiple cones or hurdles) 3 10 Lateral obstacle jumps (jumps sideways over multiple cones or hurdles) 3 10   12 126       Week 3-4      Ankle jumps (Increase air time) 4 10 Vertical jumps (Increase airtime and speed between jumps) 3 8 Front obstacle jumps (Increase distance between obstacles) 4 8 Lateral obstacle jumps (Increase distance between obstacles) 3 8   14 120       Week 5-6      Power skipping (Exaggerated skipping with powerful leg thrusts - distance) 3 12 Repeated tuck jumps (Jump and tuck knees high and feet under butt- height) 3 8 Multiple long jumps (For distance and height) 3 8 Lateral obstacle jumps (Increase distance between obstacles) 4 8   13 116       Week 7-8      Power skipping (Increase distance covered per skip) 4 10 Repeated tuck jumps (Increase height – lots of air time) 4 6 Multiple long jumps (Increase distance and height) 4 6 Diagonal obstacle jumps (Zigzag jumps over low bench/row of cones) 4 6   16 112       Week 9-10      Alternate Leg bounding (Exaggerated running –go for distance between steps) 4 8 Single leg hops (Repeated hops on one leg for distance) 4 6 Squat jumps (Increase height of jump) 3 6 Fronto bstacle jumps and sprints (add a 15-20 yrd. sprint after jumps) 3 6 Diagonal obstacle jumps and sprints (add a 15-20 yrd.performbetter.gif" alt="" />

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