Goal: Prime the body for speed, reactivity, and rapid force production
Duration: 2–3 minutes
Focus: Quick contacts, stiffness, controlled explosiveness (no fatigue)

1. Pogos (Ankle Hops) – 15 reps x2

Execution:

• Feet under hips, minimal knee bend

• Quick, stiff contacts off the ground

• Stay tall, bounce through ankles

• Quiet, reactive landings

2. Snap Downs – 5 reps

Execution:

• Start tall on toes, arms overhead

• Snap down into athletic position

• Land balanced (hips back, chest up)

• Stick each rep for 1–2 seconds

3. Low-Level Forward Bounds – 10 yards x2

Execution:

• Controlled, rhythmic jumps forward

• Drive off ground, not reaching

• Soft, stable landings

• Moderate intensity (not max effort)

4. Split Stance Switch Jumps (Low Amplitude) – 5 each side

Execution:

• Start in split stance

• Quick switch in the air

• Land softly and controlled

• Keep torso stable, avoid excessive height

Coaching Emphasis

• “Be quick off the ground”

• “Elastic, not heavy”

• “Fast but controlled”

Outcome

Prepares the nervous system for high-intent movement, improving rate of force development, reactivity, and explosiveness before throwing.