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Hey, y'all.
My name is Maddie Burke, and I'm a trainer from Duke University.
Today I'm going to show you all a workout that you can do
to help develop your quick twitch muscle.
This workout consists of various plyometric exercises,
and it can be done at the gym or at home.
The first exercise you're going to do is one-foot jumps.
Get a ladder, a piece of chalk, or just a line on a sidewalk and focus on going all the way
through on one foot and then switching legs.
The key here is speed.
The next exercise is going to be a side shuffle through the ladder.
As you're going through, put both feet in the middle, both feet to the outside, and repeat.
In this next exercise, you're going forward and backward.
Again, both feet in the middle of the square, both feet out, and repeat.
Next we have hurdle jumps.
Here I jump across the hurdle, touching on both sides.
For more advanced, jump across the hurdle and back touching only one foot at a time.
The last exercise is 5-10-5 sprint.
Here, you're going to run 5 yards, go back 10, go back to the middle
with 5 and then switch exercises.
As you can see, I'm alternating between sprinting, side shuffling,
high knees, and feet in the back.
At the end, make sure to get one nice sprint all the way through.