chapter 18 Plyometric Training Program Design and Technique

chapter 18 Plyometric Training Program Design and Technique for Plyometric Training Exercise Supplement David H. Potach, PT, and Donald A. Chu, Ph. D, PT

Exercise 18. 1 Two-Foot Ankle Hop

Exercise 18. 2 Single-Leg Ankle Hop

Exercise 18. 3 Squat Jump

Exercise 18. 4 Jump and Reach

Exercise 18. 5 Double-Leg Tuck Jump

Exercise 18. 6 Split Squat Jump

Exercise 18. 7 Cycled Split Squat Jump

Exercise 18. 8 Single-Leg Tuck Jump

Exercise 18. 9 Pike Jump

Exercise 18. 10 Double-Leg Vertical Jump

Exercise 18. 11 Single-Leg Vertical Jump

Exercise 18. 12 Jump Over Barrier

Exercise 18. 13 Standing Long Jump

Exercise 18. 14 Double-Leg Hop

Exercise 18. 15 Double-Leg Zigzag Hop

Exercise 18. 16 Single-Leg Hop

Exercise 18. 17 Front Barrier Hop

Exercise 18. 18 Lateral Barrier Hop

Exercise 18. 19 4 -Hurdle Drill (continued)

Exercise 18. 19 4 -Hurdle Drill (continued)

Exercise 18. 20 Skip

Exercise 18. 21 Power Skip

Exercise 18. 22 Backward Skip

Exercise 18. 23 Side Skip

Exercise 18. 24 Single-Arm Alternate-Leg Bound

Exercise 18. 25 Double-Arm Alternate-Leg Bound

Exercise 18. 26 Single-Leg Push-Off

Exercise 18. 27 Alternate-Leg Push-Off

Exercise 18. 28 Lateral Push-Off

Exercise 18. 29 Side-to-Side Push-Off

Exercise 18. 30 Double-Leg Jump to Box

Exercise 18. 31 Single-Leg Jump to Box

Exercise 18. 32 Squat Box Jump

Exercise 18. 33 Lateral Box Jump

Exercise 18. 34 Drop Freeze

Exercise 18. 35 Depth Jump

Exercise 18. 36 Depth Jump to Second Box (continued)

Exercise 18. 36 Depth Jump to Second Box (continued)

Exercise 18. 37 Squat Depth Jump

Exercise 18. 38 Depth Jump with Lateral Movement (continued)

Exercise 18. 38 Depth Jump with Lateral Movement (continued)

Exercise 18. 39 Depth Jump with Standing Long Jump (continued)

Exercise 18. 39 Depth Jump with Standing Long Jump (continued)

Exercise 18. 40 Depth Jump to 180º Turn (continued)

Exercise 18. 40 Depth Jump to 180º Turn (continued)

Exercise 18. 41 Single-Leg Depth Jump (continued)

Exercise 18. 41 Single-Leg Depth Jump (continued)

Exercise 18. 42 Chest Pass

Exercise 18. 43 Two-Hand Overhead Throw

Exercise 18. 44 Two-Hand Side-to-Side Throw (continued)

Exercise 18. 44 Two-Hand Side-to-Side Throw (continued)

Exercise 18. 45 Single-Arm Throw

Exercise 18. 46 Power Drop (continued)

Exercise 18. 46 Power Drop (continued)

Exercise 18. 47 Depth Push-Up (continued)

Exercise 18. 47 Depth Push-Up (continued)

Exercise 18. 48 45º Sit-Up (continued)

Exercise 18. 48 45º Sit-Up (continued)