How gaining agility exercises with the long jump

Jump or jump is a sport indispensable, especially as they qualify your body for a lot of things difficult, such as escape from the chase exciting or perhaps help you in saving your life when you jump from the middle of the road before hitting your truck, including everything needed to train, it has brought you the steps that lead you to perform a graceful leap.
 A) build strength that will last a long timeAlways tried to balance between your strength physical and type exercises that followed to reach this physical condition, and train a lot to run with jump long distances, it would help you to jump farther, as well as increase your ability structural slowly with exercises, and always remember that the use of time training long and rest periods few helps your muscles endurance and helps you later when you have to run and jump for half an hour straight.
 B) exercisesOf the most important exercises that must be rehearsed much training is lifting weights, and can be done on the 4 groups and 5 times in each group with access to the deceased for a period of 120 seconds between each train and the other.
 C) exercises challengeIt is difficult exercises that do not get breaks them, it depends on your hard work and your ability to endure, such as:
 1) Training arms by lifting dumbbells - 15 times for each armStart light weight and continue for a period of training you can increase the weight as you wish.
 2) jump - a total of 10 jumpsTry jumping long distances as if you're in a race long jump.
 3) jump squat - 30 timesYou must be very careful when you perform this operation, but will fall and get in the case, and do not use any weight when you try to jump just try to provide the necessary power for your body to carry out the process without causing any errors.
 4) Exercise pressure - 30 times
 5) Show Jumping - 50 timesTry to spend as little time as possible on the ground, so do not let your feet touch the ground heel completely when jumping.
 6) Exercise inverted pressure - 30 times
 7) running quickly for a distance of 40 meters - 5 times with a minute rest between each exercise