Land soft.
Do not land with your butt below your knees.
Record from the back of your heel.
Record your progress every 2 weeks.
If you do not have a medicine ball, do not worry. This exercise can be replaced with body weight squats.
This is an exercise that you can build into your speed training program for further hip and core development.
Do not worry if you do not have a medicine ball. You can perform this exercise without a ball but with the same movement.
If you do not have small hurdles, you can use shoes, water bottles, cones, or anything else that will not cause you injury!
This is a fantastic exercise to incorporate into your speed training program.