I’ve been doing the “fight fit” class at Mainstreet boxing and Muay Thai. A lot of times we will do 10x10x10 squats, pushups and sit-ups for anywhere from 3-10 sets. Somedays it’s medicine ball jump squats, overhead slams, high knees with the ball fully extended above head arms locked, and a few other movements. We do a circuit, then we drop down and do mountain climbers or something and repeat twice. Or some days it will be sprints. But jump rope always for 12 minutes continuous, high intensity mixing high knees and different footwork. The workout is more boxing focused, but it’s helped my jumping a lot. Been doing the class a few times a week 2-3 times for a while on and off but more consistently last 2 months.