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How can I improve my vertical leap and quickness at the same time?

Bleacher Sprints

A good way to improve quickness and jumping ability is to utilize bleachers for running. This can be done on a small set or a large set.

Beginners - may want to start on a small set and run up and done 3 times.

Intermediate - needs to try to complete a large set of about 15-20 bleachers 3 times.

Experienced - players need to complete a large set of bleachers of about 20+ bleachers, skipping every other step.

Every level should take 30 second break and complete at least 3 sets.

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