You will need this list of equipment:

-Yourself
-A jump rope
I will assume the jumpers already have a running regimen, so do the bounding in place of your leg lifts
(no more than twice a week). I would suggest doing the warm-up every day regardless. A little jump
rope never hurt anybody. Bounding/plyos and core workouts are going to work many of the same
things as weights, and the coordination gained will yield more results.
Warm-up (Anybody):
5-10 minute jog/exercise bike
Jump Rope:
-100 regular reps
-20 alternating leg reps
-10 same leg reps (each)
-10 high-knee while skipping (each)
2 x 10 above head wide arm squats, no weight (get deep and work on balance)
Any of your regular skips and stretches
Bounding (Jumpers):
-Do these on grass or sand, avoid concrete or a track surface for now.
-Wear your running shoes or something with a sole.
-If you have no experience start them from a standing position.
-Work your way up to being able to do them from a 20m running start.
-Start easy, think light and quick. Don't pound or stomp your feet into the ground.
-Drive your knees up and out. Your thigh should be parallel to the ground and foot under the knee.
-Whenever you repeat a jump off the same leg, put emphasis on cycling your leg in mid-air so that the
next bound is equally powerful and speed is not lost. Quickness and coordination is key.
-The first time around only do one set of each, increase to two sets when you have figured them out.
R = Right leg, L = Left leg. Each line = one set (ex. RRRRR is 5 right leg bounds)
RLRLRLRLRL
RRRRR
LLLLL
RRLL RRLL
RRL RRL RRL
LLR LLR LLR
Videos for reference:
http://www.youtube.com/watch?v=7yZ3kp_IMk0
http://www.youtube.com/watch?v=SS8hcIpfb_g
http://www.youtube.com/watch?v=hw2PrMCFHkY
http://www.youtube.com/watch?v=SW-BTSk4QGo

http://www.youtube.com/watch?v=Y8uEgUPaOUM
http://www.youtube.com/watch?v=wk1z2NMgrcA
Abs/Core (Anybody):
25 Knee Tucks
10 Single leg V-Ups (each leg)
25 Bicycles (each leg)
25 Flutters (each leg)
10 1 Inch Crunch
10 V-Ups
10 Rockys (full sit-up then twist body both ways so each elbow touches opposite knee)
10 Supermans (lay on stomach, raise outstretched arms and legs off ground at the same time)
10 Side crunches (each side)
10 Toe touches (legs in air)
2 x 10 Push-ups
2 x 10 Burpees
Leg Raise (5 degrees off ground) - hold for 30s
Leg Raises - 90 degrees, 45 degrees, 5 degrees (each position 5 times, hold for 3s)
Plank (Choose one, try other next time)
Circuit 1:
-Front plank (20s), then lift right/left leg (10s each)
-Right plank (20s), lift left leg (10s)
-Back plank (20s), then lift right/left leg (10s each)
-Left plank (20s), lift right leg (10s)
Circuit 2:
-Front plank (20s)
-Extend right/left arm (10s each)
-Lift right/left leg (10s each)
-Extend right arm/left leg then left arm/right leg (10s each)
-Extend right arm/right leg then left arm left leg (10s each)
-Back plank (20s)
Videos for reference:
Plank: http://www.youtube.com/watch?v=gDSQjvTMN_A
Plank: http://www.youtube.com/watch?v=7QKSA9FUZg0
Burpees: http://www.youtube.com/watch?v=_MdLjfsrVak
V-Ups: http://www.youtube.com/watch?v=sTYdRiLfuO0
Side crunches: http://www.youtube.com/watch?v=LlzoVGu88_o