This is another excellent video that will go over various drills & exercises that work on your strength and endurance.
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WORK OUT TWO DYNAMIC WARM UP FORM RUNNING RUNNING HIGH STEP Just like in our first warm up for our power workout, focus here is speed and form, so by the end of our warm up you should be moving at speeds very similar to that, that we are going to perform during a power workout. SHUFFLE CARIOCA POWER SKIP HIGH LEG SKIP 75-100% SPRINT TRIPLE 5's We are going to start off with 5 body weight squats using proper form, nice flat back coming down to 90 degrees. We will be right in the five fast body weight squats, followed immediately by five squat jumps, exploding up from a squat position as fast as you can for five repetitions. SPLIT SQUATS From a lunge position, we are going to explode up as quickly as you can, working on explosiveness from the legs, starting with a stationary split squat, transition this exercise into an alternating split squat. Working on coming up explosively, nice and controlled, good form throughout. SINGLE LEG HOPS SINGLE LEG PUSH OFF The next exercise will be the single leg push off, simply taking a step into the air, pushing off, landing on both feet, making sure when we land that we are keeping the knees out or place it over the second toe of the foot. As far as the height is concerned of the platform, choose one that is knee high or slightly lower. DEPTH JUMP Next we are looking at the depth jump, again choosing a platform that is approximately 12-15 inches over the ground, stepping off with both feet, landing with both feet, as you touch the ground, you want to explode upward, jumping as high as you can. ZIG-ZAG The Zig-zag is an excellent drill for providing stability at the knee as well as the hip by using a lateral movement. Also, we are taking advantage of the stretch reflex of the musculature by doing it in a hopping or bounding motion. BOUNDING Bounding is the next exercise, which is excellent for strength building, single leg strength for developing power during cycling and running. Very simply, bounding is an exaggerated running strive. As soon as the toe is hitting the ground, you are launching back into the air quickly and powerfully.