Jump Roping. Do 5-10 minutes. Concentrate on the feet touching the ground for the shortest amount of time possible (jump quickly off the ground). Vary the types of jump: one leg, two legs, heel touches, etc.

Box Jumps. Do three sets of 10 reps. Stand about one and one half foot ways from the box, that is 2 feet or so off the ground. Using your arms to gain momentum, jump as high as you possibly can and land softly on top of the box. Drop down and explode back up as fast and as high as possible.

Single Leg Jumps. Do three sets of 10-15 reps on each leg. Balance yourself on one leg. Now jump off that one leg as high as possible - straight up. Land on the opposite leg and explode back up as fast and as high as possible. Go back and forth.

Squat Jumps with Weights. Do three sets of 10-15 repetitions. Hold a dumbbell in each hand. Get in a squat position, butt down, back straight, head up, and jump upward as high as possible. Repeat.

Sprints. Concentrate on 20-30 yard sprints. Drive your knees up and forward. Always go full speed. Do one set of 10 repetitions.

Do this workout before or after your leg workout in the weight room. Push it hard. Be intense!