Fortis Jump 4b

Single Legged Bounding 4 x 20yds each leg; No Rest between legs, 60sec Rest between sets
Rest 90se
Low Squat Ankle Jumps 3 x 15 reps; Rest 30sec between sets
Rest 90sec
Pistol Squats (Assisted or Regular) Sets and Reps depended on personal pistol squat skilled level
Rest 90se
1 Legged Jumps 5 x 5reps each leg; Rest 45sec between legs and sets