Susijengi workout - Speed, agility and vertical jump

Susijengi workout

- Do each exercise for 10 seconds
- 1 minute rest between sets

Set A: Queue (Five cones, distance between cones: 1 meter)

- Forward zigzag
- Forward zigzag slide
- Backwards zigzag slide


- Single leg forward and back jumps (steps between the cones)
- Single leg side jumps (steps between the cones)
- Single leg forward jumps
- Single leg side jumps (only jumps)
- Double leg forward jumps

Set B: Triangle (Three cones, distance between cones: 3 meters)

- Run up and slide down
- Slide + Run up and down + Slide
- Run around the cones

Set C: Square (Four cones, distance between cones: 4 meters)

- Run across + Run down
- Run up + Slide x2 + Run down + Slide + Run up + Slide x2 + Run down
- Letter M

I met my old buddy Sasu Salin on the basketball court. His team is Union Olimpija (Slovenia) and he's also preparing himself for the World Cup 2014 with the Finnish national basketball team. It's the first time when Team Finland is playing in the World Cup ever ! Luckily he had some time to show us how they've been training. Video available below :)