SharinganKakashi

dont worry bout my spelling either cuz i just did that on ms word and used spell check.

Begin your workout by stretching the major stomach and leg muscles. Calf stretches, bridges, and hamstring stretches are excellent.
Work on your calves. Do about 50 calf rises and 40 toe rises. To do a calf raise, stand with your feet flat and together. Raise up onto the ball of your feet and your toes. Lower slowly back to the ground. Try to do as many as you can without stopping, but rest for a moment if your calves cramp. Start with fifty and increase the number you do by 25 each day until you reach 900.
Then jump up and down for as long as you can.
Run backwards on your toes for five minutes. This will also build your calf muscles.
After, you want to work on your thighs. Do at least 50 squats a night and increase when you get use to it.
Build harder abs. Do ten sit-ups. To do a sit-up, lay down on your back with your feet flat on the ground and your hands crossed in an X pattern across your upper chest. Using your stomach muscles sit up and touch your chest to your knees and lay back down. Increase the number of sit-ups you do by five each day until you can't do anymore. Keep pushing yourself to improve and do more as you build muscle and become stronger.
Focus on your shoulder muscles and biceps. Find exercises that you find beneficial and do them.
Hold a wall-sit for two minutes. Lean against a wall like you're sitting in an invisible chair. Press your back against the wall and keep your feet flat on the floor. For added difficulty, hold a medicine ball or weight in your lap as you do it. This will strengthen your core and leg muscles.
Practice jumping. Have a friend measure how high you can jump and try to jump higher each day.
Run in place for 30 seconds at a time. Repeat this at least 20 times a day.

my bro ant here. but from some reason my email. isnt tell me that im get a message from FAC. well i though of some exrezis u can do

hi

hey hey hey.

alright ^^

hello

Haha, cool, cool!
 
No problemo!
 
I don't mind!!
 
XD

He seriously tried to get you to touch an electric fence in the name of trust? Trust isn't something you can practice! Either it's there or it's not! The climbing is a good drill, provided the fence doesn't break. But you run that risk with anything, so, lol, no complaints.

I'm not sure what running on your heels does for you. The toes, that's for stealth and speed in areas that require balance.

If you want my advice, start with the basics. It's a cliche, but if you lay the foundation, the house will be that much stronger. And if fancy kicks and combos don't work, and you've got the basiscs, you can always fall back on those.

gotta go all but if anyone has any more tips then id be happy to take them off your hands :3 lol il lighten that load for you.

I have no rythym. Making me do the macarana would even embarass you I bet!

A1 gave me permission to pass on a couple training methods to you, some stuff he helped me with.

Agility- jump rope. Now, I compelty suck at this, and I will NOT do it in front of anyone, lol, but it works!

Jump height/agility- Put on the weighted vest (Or not, actualy, at first) and just jump. Set up some low obstacle to jump over. I usually do something like 50 quick hops, where I barely bend my knees, then 20 "height" hops, where I get as low as I can and jump as high as I can.

There's another one for agility that's a little hard to explain. Have someone drop a dollar weighted with a paper clip. Then you try to catch it between both hands as quick as you can.