Reactive Hop and Hold
This movement starts with a quick jab step to one side, then a bound off that leg in the opposite direction, holding on the landing. “It teaches you to be quick off the ground in the first movement,” Miller says. “You generate a bigger jump because of that counter-movement with the jab step.”
Perform 2 sets of 5-8 reps with a 25-second rest. Increase to 3-4 sets of 5-8 reps, still using a 25-second rest.
Stand on left leg in athletic position
Bound laterally right with quick jab step of right leg
Immediately bound to left off right leg
Land on left leg, hold position 2 seconds
Repeat in opposite direction