 HOPPING (COD)
From standing, jump up and down on the same leg, then change legs (both feet will come into contact with the ground briefly on the changeover). Make sure your hips are straight throughout the movement. |
 CROUCH JUMPS (STR)
Starting in the push-up position, pull your legs into a crouch as quickly as you can. For added strength training, add a push-up after each repetition. |
BALANCE BEAM (COD)
From a standing position, close your eyes and raise one leg, keeping the knee of the supporting leg slightly bent. Keeping your eyes closed, extend your raised leg out in front of you and draw a semi-circle in the air around your body with the tip of your foot.
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 LATERAL JUMPS (POW)
To improve explosive power, jump from side-to-side over a log with your legs together. Try to hit the ground with both feet at the same time and cushion the impact by bending your knees slightly when you land. |
THE DEADLIFT (STR)
Stand straddling a log with your upper body bent over so that you can just put your hands around it. Raise the log slowly upwards until it touches your chest, then lower. |
INTERVAL TRAINING (COD)
Set up a sprint course of about 100meters (draw in the sand or find two trees that distance apart). Increase the speed as you train. |
LEG EXTENSIONS (STR)
Sit with your hands just behind you to support your upper body and lean back slightly. Raise your legs and pull them in to your chest. Now straighten and bend your knees as often as possible. Make sure you keep your back straight throughout the movement. |
 POWER BREATHING (REL)
Sit cross-legged and raise your arms upwards, stretching your upper body. Take deep breaths for 2-3 minutes. |
