Part three For rolling those dice (alongside core and cardio) is reactive training. Use quick and explosive movements to increase the rate at which you produce force. Keep your knees in line with the toes while wearing supportive shoes on a safe surface. Try these:
1. Squat jump -- stand with feet shoulder width apart. While keeping the core engaged, bend knees reaching your bottom back behind you into a squat, jump and land in the proper placement discussed above. Try holding for a few seconds and then repeat to stabilize. For strength, repeat with no pause between repetitions.
2. Box jump up or jump down -- in similar form as the squat jump, spring up onto a box, bench or stair stepper while landing with toes over knees, then step down and repeat. Try starting on top of the box and spring down. Repeat.
3. Traveling jump -- take the squat jump moving through space. Jump forward or laterally to the side and maintain good form while landing. Keep the core and glutes engaged throughout.
Watch your ankles and knees for no deviations and work on quick reactive skills to increase speed!
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