EXERCISES FOR
"ELITE ADULT ATHLETES"

ONLY

WARNING: Children or anyone who is not in excellent physical condition should not perform these exercises under any circumstances and MUST select the following:

Exercises for children

This set of exercises MUST be performed with extreme care. Consult a qualified physician before attempting these or any exercises. Do NOT do them if you are having any difficulty with your knees, legs, back, feet or ankles. If you are having soreness in your knees more than 48 hours after performing these exercises, DO NOT do them again.

You will need 2 sturdy boxes or tables about 18 - 20 inches high and 18 - 20 inches apart. Always start this program with the minimum amount of repetitions.

EXERCISE #1

Side Hop (do this 2-5 times)

Stand sideways next to box #1. Bend your knees and jump over box #1 landing on 2 feet between the boxes. Jump again over box #2 the same way. Jump back to the center of the boxes, then back to the starting position.

EXERCISE #2

One Leg Side Hop (do this 2-5 times each leg)

Stand sideways next to box #1 on one leg. Bend your knee and jump over box #1 landing on one foot between the boxes. Jump again over box #2 the same way. Jump back to the center of the boxes, then back to the starting position.

EXERCISE #3

Two Box Jump with a Twist (do this 2-5 times)

Stand on box #1, facing box #2. Bend your knees and jump while spinning 180 degrees to the left landing on the floor between the boxes. Then jump up to box #2 while rotating another 180 degrees to the left. You should land on top of box #2, facing away from box #1. Then jump back to the floor between the boxes rotating 180 degrees to the right. Jump back to box #1 rotating 180 degrees to the right. You should be back at the original position.

EXERCISE #4

One Leg Two Box Jump (do this 2-5 times)

Stand on box #1 facing box #2 on right leg. Bend your knee an jump to floor between the boxes. Then jump up to box #2. Turn around to face box #1 and jump back to the floor between the boxes. Jump up to box #1. Turn around and repeat the exercise with the left leg.

EXERCISE #5

Two Leg Depth Jump (do this 1-3 times)

Stand on box #2 facing away from box #1. Bend your knees and jump to the floor landing on both feet facing away from the boxes. Then jump away from the boxes as far as you can keeping both feet together. Walk back to original starting position on top of box #2.

EXERCISE #6

Two Leg Depth Jump with Two Extensions (do this 1-3 times)

Stand on box #2 facing away from box #1. Bend your knees and jump to the floor landing on both feet facing away from the boxes. Then jump about 4 feet away from the boxes. Then jump another 4 feet away. Walk back to original starting position on top of box #2.

EXERCISE #7

One Leg Depth Jump with Two Extensions (do this 1-3 times)

Stand on box #2 facing away from box #1 on left leg. Bend your knee and jump to the floor landing on left foot facing away from the boxes. Then jump about 4 feet away from the boxes again landing on left foot. Then jump another 4 feet away. Walk back to original starting position on top of box #2. Stand on box #2 facing away from box #1 on right leg. Bend your knee and jump to the floor landing on right foot facing away from the boxes. Then jump about 4 feet away from the boxes again landing on right foot. Then jump another 4 feet away. Walk back to original starting position on top of box #2.

EXERCISE #8

Two Leg Hop Lunge (do this 1 time)

Stand on box #2 facing away from box #1. Bend your knees and jump to the floor landing on both feet facing away from the boxes. Then jump about 2 feet away from the boxes. Continue jumping 2 feet at a time for a total of 7 times. Walk back to original starting position on top of box #2.

EXERCISE #9

High Jump Hop (do this 1-2 times)

Stand on box #2 facing away from box #1. Bend your knees and jump to the floor landing on both feet facing away from the boxes. Then jump as high as you can away from the boxes (distance is not important). Continue jumping as high as you can for a total of 7 times. Walk back to original starting position on top of box #2

EXERCISE #10

Front Side Jump Sprint (do this 3-5 times)

Stand sideways between boxes facing frontwards. Bend your knees and jump sideways over box #2 landing on 2 feet facing forward. Then turn away from boxes and sprint (run) away from boxes about 40 feet. Walk briskly back to starting position Turn around and stand sideways between boxes facing backwards. Bend your knees and jump sideways over box #2 landing on 2 feet facing backwards. Then turn away from boxes and sprint (run) away from boxes about 40 feet. Walk briskly back to original starting position.

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EXERCISES FOR "ELITE ADULT ATHLETES"