90/90 Hamstring vs Knee Tuck Jump

Lie on your back, with one leg extended straight out.

With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.

Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.

Repeat for 10-20 repetitions, and then switch to the other leg.

Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.

Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.

Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.