Step off a 20 to 24-inch box or stair.

As soon as your feet touch the ground, jump up as high and as quickly as possible. The key to this exercise is reacting as quickly as you can and exploding into a jump the second your feet touch the ground.

"You are thinking like a superball or racquet ball. Once a superball or racquet ball hits the ground, it recoils real quick and is coming off the ground quickly," explains Coach Shaw. Perform 2-3 sets of 3-5 jumps.