"I'll have them do walking lunges after the jumps to strengthen the hips and stretch them out. It's just a casual walk, probably in the neighborhood of 20 yards—maybe 30 depending on the day. And once they get to a point, we back them up. So they have to go forward lunges 20 to 30 yards, and then we backward lunge 20 to 30 yards."

At the start of the training cycle, hold a dumbbell in each hand when performing the lunges to increase difficulty. As the end of the cycle nears, discontinue use of the dumbbells to allow your body to recover and avoid overtraining.