Toughen up - try plyometric exercises

Plyometrics is a type of training designed to produce fast, powerful movements, generally for the purpose of improving performance in a specific sport. Plyometric movements use the strength, elasticity and innervation of muscle and surrounding tissues to help you do everything better: jump higher, run faster, throw farther, or hit harder. The great thing about plyometrics is that kids love to do them with you and you can do them anywhere. Below are just a few to try.

1. Squat Jumps

Stand with feet shoulder-width apart, trunk flexed forward slightly 

with back straight in a neutral position. Arms should be in the “ready" 

position with elbows flexed at approximately 90°. Lower body where 

thighs are parallel to ground and immediately explode upwards 

vertically and drive arms up. Do not hold a squat position before 

jumping up – keep the time between dipping down and jumping up 

to a minimum. Land on both feet. Rest for 1-2 seconds and repeat.

2. Split Squat Jumps
Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. Switch feet in the air so that the back foot lands forward and vice versa.

3. Single Leg Lateral Hops
Start by standing on one leg with your hands on your waist or at your sides. Proceed to hop to the side while maintaining your balance and hop back to the starting position. Repeat continuously.

4. Bounding

Jog into the start of the drill for forward momentum.  

After a few feet, forcefully push off with the left foot 

and bring the leg forward. At same time drive your right 

arm forward. Repeat with other leg and arm. This exercise 

is an exaggerated running motion focusing on foot

 push-off and air time.