moze li neko ovo da mi prevede,jer znam slabo engleski 
Leap Ups-Stand with your feet shoulder width apart, and jump up looking
straight ahead. Come down about 1/4 of the way and jump right back up. This completes one leapup.
Calf Raises-Stand on something so that your heels are not touching anything,
stairs, a book etc. Go all the way up and come slowly down. Do one leg, then the other, this completes one set.
Thrust Ups-Stand with your feet shoulder width apart, and lock your knees.
Then jump up just by using your calves, only bending at the ankles. As soon as your land, go right back up. This completes one thrust ups. You can use your arms if you want.
Burnouts-Stand in the same position as thrust ups, and go up as high as your
can on your toes. Then jump up only using the sides of your thighs and your toes - you must stay as high on your toes as possible throughout the exercise. You can use your arms too.
Leap Ups-Stand with your feet shoulder width apart, and jump up looking
straight ahead. Come down about 1/4 of the way and jump right back up. This completes one leapup.
Calf Raises-Stand on something so that your heels are not touching anything,
stairs, a book etc. Go all the way up and come slowly down. Do one leg, then the other, this completes one set.
Thrust Ups-Stand with your feet shoulder width apart, and lock your knees.
Then jump up just by using your calves, only bending at the ankles. As soon as your land, go right back up. This completes one thrust ups. You can use your arms if you want.
Burnouts-Stand in the same position as thrust ups, and go up as high as your
can on your toes. Then jump up only using the sides of your thighs and your toes - you must stay as high on your toes as possible throughout the exercise. You can use your arms too.
