Workouts: the Burpee

This is kind of a dorky video, but the exercise it demonstrates is extremely effective. It utilizes all parts of the body, and helps us work on our upward jumps, the bases of our "Pop" which we use while hitting jumps.

1) Start in a plank position
2) Swing your feet forward, allowing your feet to come in between your hands, coming into a tucked position
3) Jump strait into the air as high as you can
4) absorb your landing and return to the tucked position
5) Repeat 10X and take a quick break. Execute two more sets in a row or as part of a cycle.

Doing this exercise smoothly is important; once you've gotten use to the different positions, speed up your tempo to maximize your fluidity

This video shows the exercise with a extra pushup thrown in, but it illustrates all the other motions as well

http://media.crossfit.com/cf-video/CrossFitKids_BurpeeGames.mov        

           

For greater resistance, do this exercise with dumb bells (about as much as you can curl).