Explosive single-leg dips
This challenges you to maintain stable hips and knees when the foot strikes the ground - so it's great for uneven terrain
Stand facing away from a low bench or chair, with your left foot touching the surface, knee bent and laces down. Stand tall and bend the right knee, ensuring the knee is aligned over the middle toe. Pause, then jump off the right foot, landing back into the bent-knee position. Aim for two sets of six to 12 on each side. Swap legs between sets.
Fast knees
This drill works the hip flexors and hamstrings, reduces ground contact time and focuses on maintaining an upright posture
With your weight on the balls of your feet, lift your feet alternately off the floor, bringing them underneath your hips while staying vertical. Ensure the ‘height’ of the knees at the front is
a result of the raised heels rather than from driving the knees upwards. Aim for 3-5 x 10 seconds with a full recovery in between.
