Plyometric Workout 2

• Complete in one big circuit resting 30sec-1min in-between exercises.
• Complete the circuit 3 times.

Bounding with Rings

1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the right leg forward. At same time swing left arm forward and land into the first ring, which is 3-4 feet out and to the left with the right foot.
3. Continue and repeat with other leg and arm into the second ring, which is now 3-4 feet up and to the right.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.

Box Drill with Rings

1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Repeat according to the prescribed number of repetitions.

Single Leg Bound to Box

1. Assume a stance with your feet parallel and shoulder width apart.
2. Explode up using one foot onto the box by pushing off the forward foot. Other leg should be driven up to help clear the box.
3. Land on opposite foot and repeat according to prescribed repetitions.

Lateral High Hops

1. Stand to left side of box and place right foot on top of box.
2. Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with opposite foot onto box. Repeat with the other foot.
4. Repeat according to prescribed number of repetitions.

Over the Back Toss

1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.
3. The goal is to throw the ball behind you as far as you and generating most of the power in the legs.
4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.

One Step Wall Throws

1. Stand with both feet parallel with knees slightly bent. A partner or wall should stand approximately 5-10 yards away.
2. Pull medicine ball back behind head, take one step forward and forcefully throw ball forward as far as possible.
3. Catch ball on the bounce from your partner or wall and repeat according to prescribed repetitions.

Side Throws

1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from your partner or wall and repeat according to prescribed repetitions.

Explosive Pushup

1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.

Détails

Catégorie : Plyometrics Workouts

Plyometric Workout 3

• Complete in straight sets with 1 min. rest in-between sets.

Hurdle Jumps

1. Stand 1-2 feet away from hurdle. Feet should be slightly wider than hip-width apart in a semi-squat position.
2. Driving the arms up and jump over hurdle.
3. Upon landing, quickly jump over next hurdle.

Lateral Stability Jumps

1. Stand with left shoulder facing box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Feet should land softly on box.
3. Step back down (not jump back down) and repeat according to prescribed reps.

Step Jumps

1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and jump the other direction over barrier.

Two Foot Zig Zap Hops

1. Stand to the left of the ladder approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.
4. Do not “double hop” upon each landing.

Single Arm Throw

Stand with feet slightly wider than hip-width apart.
Grasp kettleball and lower body into a semi-squat position. Explode up extending the entire body and throwing the kettleball up into the air.
The goal is to throw the ball as high as you can and generating most of the power in the legs.
Catch ball on the bounce and repeat according to prescribed repetitions.
Complete the same reps with the opposite arm.

Squat Throw from Chest

1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2.Hold medicine ball at chest level and squat down to a parallel position.
3.Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a real quick squat and jump.
Catch ball on the bounce and repeat according to prescribed repetitions.

Plyometric Depth Pushups

1. Start by placing feet on a bench and your hands on steps or blocks of your desired height.
2. Begin by getting into a push up position with your hands on the blocks.
3. Proceed into a pushup and when you push to extend your arms you should push hard enough to allow your hands to leave the blocks and land on the floor.
4. Once your hands have landed on the floor proceed into another pushup. Press up off the floor with enough force to have your hands leave the floor and land back on the blocks.
5. Repeat this cycle for the desired number of repetitions.

Détails

Catégorie : Plyometrics Workouts

Plyometric Workout 4

• Complete in straight sets with 1min rest in-between sets.

Bounding

1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.

Depth Jump with Barrier

1. Stand on box with toes close to edge and facing the hoop (or high object i.e. top of volleyball net or soccer crossbar).
2. Step off (not jump off) box and land on both feet. Immediately jump up and over object. The object can be of various height.
4. Ground contact time should be short and landings should be soft.

Modified Explosive Pushup

1. Start by getting into a push-up position with your knees on the ground.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.

One Step Wall Throws

1. Stand with both feet parallel with knees slightly bent. A partner or wall should stand approximately 5-10 yards away.
2. Pull medicine ball back behind head, take one step forward and forcefully throw ball forward as far as possible.
3. Catch ball on the bounce from your partner or wall and repeat according to prescribed repetitions.

Step Vertical Jump

1. Stand under the basketball rim, soccer goal crossbar, or football goal post (or any high object as a reference point).
2. Take one step then jump and reach with alternating hand attempting to reach the object on every jump until you complete the prescribed number of repetitions.
3. Remember to keep foot-ground contact time at a minimum, with each jump being at least as high as the previous.

Puts

1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right shoulder and forcefully push (putt) ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.

Multiple Jump Squats

1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Repeat according to prescribed repetitions.

Détails

Catégorie : Plyometrics Workouts

Plyometric Workout 5

• Complete in straight sets with 1min rest in-between sets.

One Step Wall Throws

1. Stand with both feet parallel with knees slightly bent. A partner or wall should stand approximately 5-10 yards away.
2. Pull medicine ball back behind head, take one step forward and forcefully throw ball forward as far as possible.
3. Catch ball on the bounce from your partner or wall and repeat according to prescribed repetitions.

Jump Up to Box

1. Stand facing box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Feet should land softly on box.
3. Step back down (not jump back down) and repeat according to prescribed reps.

Slams

Stand with feet parallel and knees slightly bent.
Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

Single Leg Lateral Hops

1. Start by standing on one leg with your hands on your waist or at your sides.
2. Proceed to hop to the side while maintaining your balance and hop back to the starting position.
3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty.
4. Continously repeat for the recommended repetitions.

Power Jacks

1. Start in a shoulder width stance with your knees slightly bent.
2. Jump up into the air and spread your legs out into a wide stance and land in this position.
3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance.
4. Repeat this movement for the recommended repetitions.

Squat Throw (full body)

1. Stand in quarter-squat position with trunk flexed forward and ball held between legs. Arms should be slightly bent.
2. Perform underhand toss as high as you can, using the legs to explode up.
Have partner catch ball on the bounce and return the ball. Athlete should catch ball after a bounce and repeat as prescribed.

Broad Jump

1) Stand with feet slightly wider than hip-width apart in a semi-squat position.
2) Swinging the arms forward, jump forward as far as possible.
3) Repeat according to prescribed repetitions.
4) Remember to keep the back and low back straight in a neutral position.

Détails

Catégorie : Plyometrics Workouts