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Free jumps and hops. Start with ankles flips, keeping the legs straight and the hips tall pull up the toes and spring off the ground.
Next, let us do ankle skips. So it is a two-bounce rhythm. Pull the toe up, snap the toe down to the ground as you have the skipping rhythm.
Funny jumps. Keeping your feet together just simply bounce up and down like a bunny rabbit hopping through the field. This is good quick response to the ground.
Now you are a pogo stick. Stand up as tall as you can. Do not let the knees and hips bend and just bounce with two feet, up and down as quickly as possible. Do pogo hops, one leg at a time, same things, stay tall. Very little bend at the knee and hip. We want to pop off the ground for good quickness and explosion. Make sure to work each leg equally. What you do with the right, do with the left.
Next, the Russian short hops. These are one foot hops, just rapid fire as fast as you can go, as fast as can move that foot. Keep that toe pulled up and pop off the ground.
Use the distance from the baseline to mid court, down and back as one repetition. Do three sets of three repetitions.
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