Fig. 44 and 45 - Lay up jumps - Start with one foot on the box and one foot on the ground. Push off the box and drive the knee of the leg on the ground to the chest. Perform 6 jumps on each leg. Perform 3 sets with one to three minutes rest between sets.

Fig. 46 and 47 - Tuck jumps - Stand in place, jump up and bring both knees to the chest. Perform up to 6 jumps in a row. Perform 3 sets with one to three minutes rest between sets.

Fig. 48 and 49 - Hitch Hops - Stand in place with one knee raised to waist level. Jump up and bring the leg you were standing on to the same waist level height as your other leg and then down again to land on. Practice this exercise until you can perform 6 jumps in a row. Work both legs. Perform 3 sets with one to three minutes rest between sets.