| The video to the right demonstrates most of these exercises | https://www.youtube.com/watch?v=YcOyMREvsUA | |
| 3×3 minutes jump rope with one minute rest in between | ||
| Forward Box Jumps | ||
| Forward Box Jumps – Single Leg | ||
| Vertical Box Jumps | Not on video | |
| Vertical Drop and Jump | ||
| Speed Skater Leaps (Tennis only) | Not on Video | |
| One legged line jumps (tennis only) | ||
| Power Bounds | ||
| Straight Leg Bounds | ||
| Speed Bounds (snap) | ||
| Boom | ||
| Boom Boom | ||
| Boom Boom Boom | ||
| Wickets | ||
| Wickets Arm Variations | ||
| Hurdle Step Overs |
