Similar to a single leg take off needed to dunk on the run. Works the muscles needed for vertical jumping explosively. Perhaps the simplest and safest of all plyometric exercises. Ankle hops emphasize the calf muscles exclusively. Begin by sprinting at maximum speed, accelerate to full speed As soon as full speed is hit slow to speed and repeat Each time full speed is hit equals 1 rep Backward Throw Emphasizes explosiveness in deltoids.
Backward throw helps to improve upward arm speed that is turned to thrust when jumping.