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Jump & spring
Power & sport · Just my body · 20–25 minPower is strength in a hurry — and your own body is a perfect training load. Jumps, springs and fast push-offs, all done fresh and sharp.
How to do it
3–4 sets of 3–6 fast reps. Move as fast as you can, rest a full 1–2 minutes between sets, and stop a set the moment reps slow down.
The exercises
1
Jump squats
3–4 × 4–6
Land softly, reset, jump again — every jump full effort.
2
Explosive push-ups
3 × 3–5
Push fast enough that your hands feel light. From knees is fine.
3
Fast step-ups
3 × 5 per leg
Drive up quick, step down slow.
4
Skips & hops
3 × 20–30 sec
Springy ankles — think bouncing, not jogging.
5
Fast sit-to-stands
3 × 5
Up as fast as you can, down slowly. Sneaky-good power move.
Good to know
Warm up first — a few minutes of easy movement and some practice reps. Power is a skill: quality beats quantity, always. Land softly.