Squat with arrow: each group 10, 5 groups a day, interval 1 min.

Heel lifting: 20 in each group, 3 groups a day, interval between groups 1 min.

Step jump: the step height is 50cm, alternating left and right, each group 1 minute, 3 groups a day, and the interval between groups 1.5 minutes.

Bouncing special:

Tiptoe jumping: each group 15, 3 groups per day, interval 1 min *

Half squat jump: 20 in each group, 3 groups a day, interval 1 minute.

Squat jump: each group 15, 3 groups a day, interval 1 min *

Vertical jump: 20 in each group, 3 groups per day, interval 1 minute.

One-day completion with an asterisk "*" and two-day completion without an asterisk.

Complete basic physical fitness every day.