MONDAY, TUESDAY, THURSDAY, FRIDAY:

Stretches: Calf Stretch, Quad Stretch, Hamstring Stretch
Warm-up: 1 10-SEC Sprint( Increase by 1 sprint each week )
50 Jump Rope revelations( Increase by 15 each week )

Exercises:
1. 2x15 Explosive Calf Raises(Increase by 5 each week )
2. 3x20 Rim Jumps (Increase by 10 each week )
3. 2x100 Burn-Outs (Increase by 75 each week)
* 30 Calf Hops (Increase by 10 each week )( Calf Hops should be done between each of the above exercises and sets )
4. 2x25 Crunches (Increase by 10 each week )
5. 2x15 Step- Bounding (Increase by 5 each week )
6. 2x25 Hop-Ups (Increase by 10 each week )
7. 2x25 No Arm Hops (Increase by 10 each week)
* 50 Explosive Squats (Increase by 15 each week )( Explosive Squats should be done between 5-7 exercises and their sets)

SATURDAY, SUNDAY (Weekend after each week)

Stretches: Calf Stretch, Quad Stretch, Hamstring Stretch
Warm-up: 1 10-SEC Sprint (Increase by 1 each weekend)
60 Jump Rope revelations (Increase by 15 each weekend)
60 Jumping Jacks (Increase by 20 each weekend)
Exercises: 2x30 Crunches (Increase by 10 each weekend)

WEDNESDAY

Rest: Do nothing. Just relax.

DESCRIPTIONS OF SKY JAM EXERCISES

STRETCHES:
Calf Stretch - Hold onto a wall and put your feet back as far as you can. Put your heels on the ground. Hold for 30 seconds.
Quad Stretch - While standing lift your leg up so your heel touches your lower back. Hold for 30 seconds for each leg.
Hamstring Stretch - Stand up straight and touch your toes without bending your knees. ( Note: Stretches should be done before Warm-ups and before and after the Exercise part. )

WARM-UP:
10 -SEC Sprint - Run at your Max speed, without stopping, for 10 seconds.
Jump Rope - Jump Rope for given reps.
Jumping Jacks - Do Jumping Jacks for given reps.

EXERCISES:
Explosive Calf Raises: Like regular Calf Raises, but when you bring your heels upward, you explode you faster than you usually do.
Rim Jumps: Slightly bend your knees and jump up as high as you can.
Burn-Outs: Jump 1 inch off the floor.
Calf Hops: Stand on your tiptoes and jump as far as you can forward and then, still on tiptoes, jump back to your starting point.
Crunches: Lay down with knees bent and bring your upper body as far as you can to your knees using your abs.
Step-Bounding: Put one foot on a stool or stair so your leg is parallel to the ground. Use your quad in that leg to jump up and switch with your other leg.
Hop-Ups: Squat at a 90 degree angle and jump high into the air.
No Arm Hops: Do the same as Hop-Ups, but you put your hands on your head and jump up lifting you knee into your chest.
Explosive Squats: Squats down low, making your butt a few inches from the ground and then explode upward into standing position.