WarmUp 20 min:
- 10 min Coordination with ladders and cones (3 different courses)
- 10 min WA spurts and dynamic movements (mobility)

Training 55 min:
- 4x 15-20 Two leg jump downwards to catch 2 sec hold (Tasahyppy) – Walking up to Start

• 4x 40 metres upwards: 10x Two leg jumps dynamic (Tasahyppy) and Walking lunges to 40m

• 4x 20 Jumps downwards to catch 2 sec hold (Vuoroloikka) – Walking up to Start

• 4x 16 Jumps upwards dynamic – Walking down to Start

• 5x Max spurts 50m Upwards

Rest times: 1,5 – 2 minutes between sets, 3 minutes between movements

Cool down 10 min:
- 5min easy jogging
- 5 min dynamic movements (mobility)