1. The Kong

Dynamic squat jump; best as warm-up

A Employ guerilla tactics with this animalistic full-body primer. Get into a deep squat with both arms forwards touching the ground in front of you.

B Jump your feet in close to your arms, then return to position A. Keep the movement constant and fluid.

Elite tip: “If you land more on your heels, you’ll hit your core muscles harder,” says Tacfit coach Raimar Mohrdieck.

2. Quad Hop Squat

Press-up from squat; targets legs and core

A This one’s a great fat-burner. Start in a deep squat – keep your heels flat on the ground, if possible.

B Hop your feet back to land in a compressed press-up, knees suspended off the floor. Now tense your body and push up explosively to return to position A.

Elite tip: “Try to keep your elbows facing outwards when in position B for better cushioning.”

3. Leg Swoop

Co-ordination exercise; works core and legs

A This will build hip mobility for faster direction changes during those Sunday league games. Start with your arms extended and legs bent, as shown.

B Move your left leg out to the right behind your arms. Now move it back behind you, lifting your right leg so it can pass. Repeat with the other leg.

Elite tip: “Tighten your core as you move your leg back: this makes it easier and hits your lower abs.”

4. Tacfit Flow Step

Dynamic lunge; trains core, glutes and legs

A You’ll feel like a ninja performing this move. Place your hands and feet flat with your hips bent at a right angle. Lift your right leg high to form a straight line.

B Bring your leg forwards explosively, placing your foot underneath your shoulders, and extend your arms to the sides like you’re trying to fly. Hold, then repeat to your left.

Elite tip: “If it’s too difficult, leave your hands on the ground and place your leg between them.”

Photography: Stefan Volk; Model: Moritz Tellmann

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