Rapidly explode away from your marker both with and without the ball. This exercise will allow you to be powerful and explosive off both legs when sprinting, jumping and changing directions.


  • From a standing position drop down onto one leg with your knee bent, hips back and back flat.

  • Jump as far as you can - focus on driving the ground away whilst using your hips and arms to propel yourself forward

  • Stick your landing using both feet - absorbing the force through your hips (don't allow your knees to collapse to the inside during take off or landing)

  • Reset back to the start position ready to repeat the movement on the opposite leg

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