If you want to build strength and speed—and explosiveness on push off—then you need this plyometric workout.
. Then follow the exercises like a circuit, going in order from one to the next. Perform 4 sets of 8 to 10 reps. For single-sided moves, do 6 to 8 reps per side. Take a break as needed between moves, and rest 2 to 3 minutes between sets. At the end, take 5 to 10 minutes to cool down with walking or foam rolling.Start standing, feet slightly wider than hip-width apart. Bend knees and send butt down and back for a squat.
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