Starting with the SMR-Foot Arch we want to focus on pressure on the arch of the foot while engaging your toes to wake up all those little joints. For the second exercise, we want a tempo of 2 seconds on the eccentric and then an explosive movement out of that stretch position, trying to keep pressure on the ankle with the band and controlling the built up torque in those joints. During the pogo jumps we want to stay low as we are only warming up those tendons and joints and we don’t want to over exert. Head oscillation will help with spotting during fast rotation after takeoff. Making sure your ankles are warm and strong through that twisted range of motion will help avoid injury and increase performance through single leg explosive movement.