Exercise 1: Pogo jumps 2 x 20s (warming-up).
Exercise 2: Squat pulses 2 x 10s (warming-up).
Exercise 3: 2 cones. Stretch high with extended calves, next from jump from outer foot with 90 degree turn to other cone. 10 reps per direction.
Exercise 4: 3 cones in 90 degree angle. Jump on 1 leg from cone 1 to cone 2. Land on either same or other foot. On landing, directly jump to cone 3. 10 reps per direction.
Exercise 5: Depth drop jump 4 X 2.
Exercise 6: Squat jumps: 2x 10.
EXTRA Exercise: Nordics. 5 reps x 5.
Reset 1 – 2 minutes in between exercises.