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Plyometric Power: The Warm-Up

Follow strength and conditioning coach Phil Learney’s 15-minute routine to maximise your gains and minimise pains the next day.

Set up two markers six to eight metres apart, and perform all drills between the markers (except Pogo Jumps). Take five to 10 seconds' rest at the end of each length. After completing the routine, take a few minutes' rest and repeat once more.

Jog from one marker to the ...

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