Long Jump- 180 Jump Combo- I use a Dynomax medicine ball as an anchor point in this playful squat jump combination, but you can absolutely go without.  Just be sure to challenge yourself with your squat depth.  Begin with a forward squat jump.  Land softly and sink back into your hips.  Immediately  pop up, performing a 180 degree jump to turn yourself around.  Land in a squat.  Jump forward again and repeat.  Continue like this for a total of 30 seconds.  Try to change directions with your 180 degree jumps to maintain balance in your athletic development.  First to the right, next time to the left.  Most of all, have fun with it!

Figure 8 Chop- Begin in athletic stance with your legs just wider than hip width and your knees soft.  Ground down into the floor with your feet and engage your core to create stability.  Hold a medicine ball (or dumbbell) out in front of you. If you are using a dynomax, really squeeze your hands into it to create extra shoulder engagement.  Moving through your shoulders, begin to rotate the med ball  in a figure-8 pattern.  Stay steady through the rest of your body.  You will feel your core working as you resist movement.  Continue for 30 seconds.