1. jump rope for 30 min. (add variations) 2. Frog Hops ( quadriceps ) at first try 2 sets of 10 but you should really do 3 sets of 30. touch the ground and jump as high as you can. 3. Lunges 4. Frog hops 3 sets of 30 5. jump rope 15 min. 6 . stretch I have a great story with frog hops, one time in offseason we had to do 400 of them 50 per set and none of us could walk right for a week. They hurt but they work.