Stand straight with your feet facing forward, slightly open outwards and apart a little wider than the shoulders. Drive your hips back to a half squat, be ready to jump.

Swing your arms and jump straight up in the air as high as you can.

When you touch the ground, immediately go down into a half squat and repeat the exercise according to the training plan.

Stand with your feet shoulder width apart. Put your hands on your waist.

Brace your core and then step into a lunge with your left leg. Go down onto the back knee and ensure both knees finish close to 90 degrees. Hold for a few seconds.

Raise your body back up to the starting position so your feet come together again.

Step into a lunge but this time with your right leg. Go down onto the back knee and ensure both knees finish close to 90 degrees. Hold for a few seconds.

Raise your body back up to the starting position and repeat the exercise according to the training plan alternating legs.

Attach resistance bands for your partner (or tree). Secure other end of band to a speed harness, to your waist, or alternatively another band fastened around your chest and shoulders. Place a target object around 10-15 yards from your starting point. Assume starting sprint position.

Sprint to your target object. As you approach the resistance from the band will increase, slowing you down considerably. Try to maintain full speed and maintain your forward lean into the band so that you are not catapulted backward.

Stride slowly back to the starting position under control and repeat the exercise according to the training plan.

Attach resistance bands for your partner (or tree). Secure other end of band to a speed harness, to your waist. Place a target object behind you around 10-15 yards from your starting point. Assume starting sprint position.

Start running backward to your target object. As you approach the resistance from the band will increase, slowing you down considerably.

Stride slowly back to the starting position under control and repeat the exercise according to the training plan.

Attach resistance bands for your partner (or tree). Secure other end of band to a speed harness, to your waist. Place a target object around 10-15 yards from your starting point.

Start running onto the side to your target object. As you approach the resistance from the band will increase, slowing you down considerably.

Stride slowly back to the starting position under control and repeat the exercise according to the training plan then switch sides.