run/jump flights of stairs up and down. plyometrics in general.

wat is it for? i recommend lots of running. just start building up muscles in your legs.

jump rope and go for bike rides

in practice we had to do bleachers.yu go up and down them.just like if yu was running up and down hills.it helps alot.also jump rope.and tighten yu belly.the bigger the slower.the more mussles yu build the better.yu need uper body streath too(: