Leap Ups

 1
Begin in an athletic position with your feet shoulder-width apart and your heels on the ground.
 Step 2
Lower yourself into a squatting position, keeping your back straight and your hands at your side.
 Step 3
Spring up into the air, elevating at least 16 inches.
 Step 4
Land directly back into your squatting position and spring back up into the air.
 Step 5
Repeat Steps 3 and 4 mulitple times.

Step ups
 tep 1
Stand, feet shoulder-width apart, in front of the chair with the seat-side facing you.
 Step 2
Raise your right foot onto the chair seat with your left foot on the floor only for balance.
 Step 3
Push off your right foot, springing your body straight up into the air.
 Step 4
Land with your left foot on the chair seat and your right on the floor for balance.
 Step 5
Push off your left foot, springing your body straight up into the air.
 Step 6
Land with your right foot on the chair seat and your left on the floor for balance.
 Step 7
Repeat steps 3 through 7 several times adding more repetitions as your legs strengthen over time.

Thrust ups
 1
Begin in an athletic position with your feet about shoulder width apart and arms bent at the elbow to your sides.
 Step 2
Flex your knees only slightly and thrust yourself into the air. Pump your arms up in concert with your body.
 Step 3
Land softly, again flexing your knees only slightly, and bound back up into the air as quickly as possible.
 Step 4
Repeat. This is not a muscle-intensive exercise and can be repeated many times in a row. It is good to start with a few repetitions and build up from there as your body gets used to the exercise. For example, in week one, do 2 repitions of 20, and in week two do 2 repitions of 30.

Burnouts
 1
Stand in an athletic position with your feet shoulder-width apart and your arms at your sides.
 Step 2
Raise up on to your tip-toes high enough to feel the top of your calves engaged.
 Step 3
Hop three or four inches in the air.
 Step 4
Land on your toes and hop back up as soon as possible minimizing the time your feet or on the ground.
 Step 5
Repeat steps three and four multiple times.

Squat Hops
 1
Stand with your feet shoulder-width apart. Lower yourself into a very low squat, with your back straight and feet fully on the floor.
 Step 2
Raise onto your toes and hop 2 or 3 inches into the air while maintaining your squat position. Repeat a number of times.
 Step 3
Leap out of your squat position on the final rep, exploding as high as you can into the air.
 Step 4
Repeat for a few sets.