Elastic Legs + Tendon Strength

Stay tall on the balls of your feet and make quick, light contacts without letting your posture collapse.

Rise high through the balls of both feet, pause briefly at the top, and lower under control.

Stand tall, draw one knee toward your chest without leaning back, then step forward and switch sides.

Start tall, snap quickly into a strong athletic position, and freeze the landing before resetting.

Hop quickly forward and backward across the line with compact contacts from the ankles.

Hop quickly side to side across the line with both feet together and minimal ground time.

Jump laterally and hold every landing for one full second before the next bound.

Take four seconds to lower, pause briefly, and stand normally through the front foot.

Place your heels farther from your hips and drive upward through the hamstrings.

Hold the squat position while repeatedly raising and lowering your heels.

Support the top leg and keep your hips lifted throughout the hold.

Rise high onto the toes and hold the top position.

Keep your heels planted and raise your toes as high as possible.