1. Pylometrics: jump in a slight angle, alternating feet. 2-legged & 1-legged. Pump your arms as you hop. Also: broad jumps. Swing both arms & jump forward as far as you can.
  2. Explosive movement: over the ball jumps. Wall drive. Box jumps: 1 foot on a higher surface, drive up & extend. Squat jumps.
  3. Resistance training: mimick a sprint with an elastic band.
  4. Leg strength: place 1 foot behind you on a chair & squat on the other leg. Your knee should not go forward.
  5. Sprints – change of direction. Get up to maximum speed. Shuttle runs & suicide runs.