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This is awesome if your a 40 year old housewife who needs a place to hang her bra.
Do some real excersize.
D1 track workouts FTW.
Run to get the cardio, do plyos they make you more explosive and condition your tendons and muscles to accept impacts and to transfer energy. Squats, low weight and high reps will make you strong without potentially hurting yourself and stretch alot. Flexibility is everything.
The best and simple thing you can get is a half-balance inflated ball and a medicine ball- train you dynamic core balance. It will keep you busy for hours and challenge you as well.
Core matters the most.