Long Jumps- 10x
Donkey Kicks- Fold at your hips and plant your hands on the ground in front of you. You should be in an upside down V or pike position. Shift your weight into your hands and shoulders almost like you are going into a handstand Jump your feet side to side. Try to bend your knees and kick your heels towards your bottom. Complete 10 repetitions.
Long Jumps- Start with your legs hip width apart. Sink down into a half squat with your weight shifted back into your heels and your arms swinging back. Now swing your arms forward and explode up and forward. Land with control absorbing the impact by bending at your knees and hips. Both feet should come back to the ground at the same time. Take two jumps forward and then perform a 180 degree squat jump to turn around and continue with two more long jumps in the opposite directions.