today at practice we did:
2 standing ljs
6 high knee holds, off of 3 steps (2 rights)
6 pop ups, off of 3 steps (2 rights)
we then did hurdle hops and finished off running hills.
this was the first workout of the year.
and we typically would do an extra set from farther out (5 or 7 steps) and reduce the reps in the earlier jump.