Here are some exercise you can do. With all exercise keep abdonminals engaged and keep back straight. Adjust these exercises to your fitness ability and remember aways consult or see a Doctor if you are feeling discomfort or starting a exercise program. Good luck and respond back so I know how you are doing.
1. Power lunge- 15-20 reps
Legs in a stride position (lunge position).
Jump vertically as high as you can and alternate legs in the air. If you start with right leg in front and left leg in back, you will end with right in back and left in front.
2. Power squats- 15-20 reps
Stand with feet shoulder width apart.
Lower body to squat position with elbows 90%.
Jump vertically as high as you can with arms driving up.
Land with both feet on the ground.
3. Jump box- 15-20 reps
Stack boxes. Place 1 foot on top to make sure you knee is not passed 90%. Safety reason for knees.
Face the box, lower body to a squat position and jump onto box immediately.
Both feet should land on box simultaneously.
4. Side jump box- Same as above
Legs slightly apart.
Lower body to squat position and jump onto box immediately.
For endurance and speed try these.
Jump rope 2-3 minutes rest 30 seconds and repeat. 10-20 minutes max.
Treadmill or track training- This is a hard work out.
Sprint for 30 seconds up to 2-3 minutes.
Rest for 30 to 1 minute. 20 - 30 minutes max.