The Split Jump works quads, glutes, hamstrings and hip stabilizers, and is basically an alternating lunge while jumping. Begin in lunge position. Drive through the ground and jump as high as possible from this position. While in the air, switch the position of your legs before landing in an eccentric lunge position. Perform another split jump and then immediately explode into a 10-to 20-yard sprint. Focus on jumping to maximum height and spending a short amount of time on the ground.

Perform a set of 6 split jumps without sprinting as a warm up. Then perform 6 to 8 reps with sprints alternating which foot starts in front. Rest for a full minute between reps.