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