FAST-FINISH MOVES

Do these twice weekly on a workout day. Start with one set and build to two

1. SINGLE-LEG HOPS

Balance on your right leg and jump for distance while raising your left calf as close to your hamstring as possible. One set of 10 hops for each leg.

2. SPLIT-SQUAT JUMP

Standing with feet together, jump up and bring your right leg forward and left leg back, landing with feet split front and back. Squat, then leap up and switch leg positions in midair. Repeat 10 times, alternating lead legs.

3. A-SKIP

Drive your right leg up so the thigh is parallel with the ground, while bouncing on your left foot twice (clear the ground by only a few inches). Drop the right leg and drive the left leg up, bouncing twice on the right foot. Repeat for 30m.

4. POGO JUMP

With legs together and knees bent a little, leap as high as you can. Bend your knees to 90 degrees as you land, then spring back up. Repeat 10 times.