TIP: include explosiveness exercises in your weekly schedule.

5 body weight exercises:

• Jump squats: 10 reps x 3 sets with 20 seconds rest in between sets
• Jump lunges: 10 reps (5 per leg) x 3 sets with 20 seconds rest in between sets
• Lateral skis: 10 reps (5 per leg) x 3 sets with 20 seconds rest in between sets
• Reverse lunge knee drive with jump: 2×5 per leg x 3 sets with 20 seconds rest in between sets
• Tuck jumps: 10 reps x 3 sets with 20 seconds rest in between sets