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Power

Test Exercise Two

Test Exercise Two

A.

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Lateral Jumps

Lateral Jumps

A.

Stand next to a cone or another object that you can jump over.

B.

Jump sideways to the opposite side of the cone.

C.

Upon landing, immediately jump to the other side. Try to make the jumps as quickly as possible.

Split Jump

Split Jump

A.

Stand with feet hip-width apart and arms by sides. Jump as high as you can, driving left knee and right arm forward and up, right heel toward your butt, and left arm back. Land in start position. That’s 1 rep. Continue for 30 seconds. Switch sides; repeat.

Mistakes and Tips:

Make it easier by doing alternate forward lunges instead of jumps.

Pop Up

Pop Up

A.

Kneel on floor with legs together and sit back on heels, bending elbows by sides to bring hands in front of chest to start.

B.

Swing arms back, then forward as you explosively pop up off knees to and with feet flat on floor, hip-width apart. Stand tall, pressing hips forward and squeezing glutes. Lower back to start to complete 1 rep. Do 12 reps.

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