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SAQ 2: Linear
uap-off-season-1

These workouts are to be preceded by the Linear Warmup.

A. Scissor Jumps

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  • Aim for maximum height
  • Feet should be shoulder width apart when landing.
  • With minimal ground contact time, jump up again into the next scissor.

B. Power Skips for Distance

  • Get full extension of the hip as you skip forward and up.
  • Use your arms to add momentum

C. Accelerate/Decelerate

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  • Accelerate as quickly as possible to maximum speed.
  • Decelerate to walking by the time you get to the end point
  • Allow yourself to decelerate natually. do not force yourself to decelerate more quickly than you are capable.

D. Low Squat Jumps

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  • Get your butt low but chest up, maintaining a neutral spine.
  • Think of lifting your knees quickly to your chest.
  • Bounce wtih minimal ground contact time for the duration.