Enter the single-leg hurdle hop and stick. The drill teaches your leg muscles to slow down and stop on a dime, and then power back up again a second later.

When moving forward, you have to understand the action leg is going to do a single hop. It does not matter how far that hop is—two feet, a foot, 18 inches—it is only going from Point A to Point B.

“Every workout, add one set until you get to ten sets.” Crush ten minutes of extensive plyos and you’ll be ready for “intensive plyometrics,” which are similar to that 1960s depth jump.

The single-leg touch and hop will test your balance and strength while upping your heart rate with a bit of quick plyo, thanks to the small hops and rapid movements.

“Every workout, add one set until you get to ten sets.” Crush ten minutes of extensive plyos and you’ll be ready for “intensive plyometrics,” which are similar to that 1960s depth jump.