Each of these drills must be performed in intervals of 30 seconds.

1	Stand with the feet together and jump forward and backward with fast jumps.
2	Stand with the feet together and jump from side to side.
3	Stand on left leg and jump forward and backward
4	Stand on right leg and jump forward and backward.
5	Stand on left leg and jump from side to side
6	Stand on right leg and jump from side to side.
7	Stand with the feet together. Jump far to the side on one leg and on landing put the feet together again. Jump back and put the feet together.
8	Stand with the feet together - jump forward - to the left - backward and to the right making a square anticlockwise.
9	Stand with the feet together - jump forward - to the left - backward and to the right making a square clockwise.
10	Bend the knees and touch the floor with right hand - make a blocking jump (X-jump) - bend down and touch the floor with left hand - make a blocking jump.