Howsit prodigy ...Do some
HiiT training.
I practice this on the beach..you can do it on grass as well..
Mark out two lines approx 20 to 25 meters away(I dont know what that is in feet..convert it)...Make sure you're warmed up..
Now you are going to essentially do four diff movements that will help you build power and endurance in your legs.
Each movement you will attempt to do at least 5 reps(a rep is doing the movement to the end line and jogging back to the start line)..and then move on to the next movement..
movement 1: Run with knees high in front of you...Lift them up with pace and bring your arms into the motion(Your arms help with the drive)..Try to lift your knees as many times as you can before you reach the end line..
movement 2: Almost opposite to what you've done in the above..now you will kick your hells into your ass...use your arms again and also try aim to get as many kicks to your ass as you can before you reach the end line.
movement 3:Hop skip jump...basically you throw your front leg as high as you can,lifting that front knee..gaining height through the use of your arms(throw an uppercut type motion to really give you some drive)..as you land you explode into the next movement -- now jumping with your opposite leg...Almost like jumping with one leg except you bring both into the equation - its kinda like a long jump movement except you dont land on both legs..hence the skip to brin the other leg in ..**** I cant explain this thouroughly but I hope you get the idea..
movement 4: Frog jump...With your feet togethere you hop as far as you can and continue towards the line...Use your arms to give you drive...Aim to jump as far as you can with each bound..Instantly exploding into the next movement..
We used to do this workout to start with for fitness in the Rugby season...Its a killa workout but you'll gain a lot of you work through this...Once you can do 5 of each movement then raise the amount..Remember to jog back to really give the wrokout some oomph...
You could train in your neighbourhood using the light poles..Walk between the first two poles...then jog for the next three..then sprint for the next two...then walk for the next two etc; etc;
Get a skipping rope(rubber is good) and start learning how to skip..Helps when you do it with music playing so you can figure out a rythm for your skipping...
Try one of these out...they should help you in one form or another.
Good luck for the test
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