In week 9, you have even less time between sets for rest and transitions than in previous weeks. Make sure you hydrate and warm up your muscles plenty before diving in to this hard core workout. The number of reps have decreased for the TRX Suspended Lunge, TRX Single Leg Squat and TRX Sprinter's Start because you'll be adding an explosive power element to each exercise. This will develop muscular power that will activate your fast twitch muscle fibers, helping to increase your speed and quickness out in the field. To work up to the jumping movement in the TRX Suspended Lunge, make sure you can do the exercise at a fast tempo with arm drivers first, bringing your opposite arm forward as you raise your knee (like running). After you have done a few reps, add in the jumping movement, loading the standing leg on the way down and exploding up as you straighten your leg and extend upwards (shown above). Concentrate on landing with a slight bend in the knee and on the mid-area of the foot to cushion your impact.
Add power to the TRX Single Leg Squat, by loading the leg on the way down (tailbone towards the floor, weight in the heel) and jumping off the floor as you straighten the leg and push upwards.
You are adding a third element to the TRX Sprinter's Start expressed under reps as “8, 8, 8” which involves increasing speed even further so that each repetition finishes with an explosive leap.