The BOSU get my heart rate up, travelling lunges, power squats, football run, soccer knees, boxers' shuffle, any plyometrics, strides/lunges off the Step, etc., etc., etc. I could go on & on.
You got the soccer knees right. A football run is when you run in place as fast as you can - it can be done w/ the feet both narrow & wide. I use whenever we do a flurry of uppercuts in KB. I also create an obstacle course for sport conditioning/bootcamp classes which is pretty effective getting the heart rate up. People can't slack off because they become responsible for slowing everyone else down.
A few ideas are: a taped out tire run; a slalom w/ Step risers; low hurdles; a straddle run (a row of benches is set up end to end & they run the length straddling them); 'bleachers' (a pyramid of benches they run up & down). I intersperse running the obstacle course w/ intervals of weights or plyometrics.
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We do flutter kicks at tkd, and that never fails to get me sucking wind. Also, sprinting usually does it too, but I hate running!
Paula
Or sports conditioning, too.
Have you ever just jumped over the step, repeatedly?
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