Plyometrics Depth Jumps 1 Platform 2 Vertical 3

Plyometrics Depth Jumps 1. Platform 2. Vertical 3. Staircase 4. Long Multiple Jumps 5. Box Jumps 6. Long Jumps 7. Vertical Jumps 8. Stair Jumps 9. Hurdle Jumps Marches 10. Box Jump March 11. Box March (High) 12. Box March (Low) 13. Split Jump 14. Medicine Ball Split Jump Lateral Jumps 15. Barrier Lateral Jump 16. Box Lateral Jump 17. Box Lateral Shuffle 18. Bosu Lateral Shuffle 19. Lateral Bound 20. Medicine Ball Lateral Bound

Plyometrics Day 1 1. Depth Jumps Platform 2. Depth Jumps Staircase 3. Multiple Jumps Box Jumps 4. Multiple Jumps Vertical Jumps 5. Marches Box Jump March 6. Marches Box March (Low) 7. Barrier Lateral Jump 8. Box Lateral Shuffle Day 2 1. Depth Jumps Vertical 2. Depth Jumps Long 3. Multiple Jumps Long Jumps 4. Multiple Jumps Stair Jumps 5. Marches Box March (High) 6. Marches Split Jump 7. Box Lateral Jump 8. Lateral Bound

Depth Jumps - Platform Preparation Stand on box close to front edge facing platform. Execution Step off box landing on both feet between box and platform. Jump off the ground as fast as possible onto the platform. Comments Increase height of platform as ability improves. Plyometric boxes or stacked mats may be used.

Depth Jumps - Vertical Preparation Stand on box close to front edge facing vertical jump flag. Execution Step off box landing on both feet under vertical jump flag. Jump off the ground as fast as possible. Reach up with one or both hands and hit the highest flag possible. Comments None

Depth Jumps - Staircase Preparation Stand on box close to front edge facing staircase. Execution Step off box landing on both feet between box and staircase. Jump off the ground as fast as possible to highest step. Comments

Depth Jumps - Long Preparation Stand on box close to front edge facing measured floor. Execution Step off box landing on both feet behind starting line. Jump off the ground as fast and as far as possible. Comments

Multiple Jumps – Box Jumps Preparation Stand in front of a secured box or platform. Execution Jump onto box and immediately back down to same position. Immediately repeat. Comments Jump back and forth from floor and box as fast as possible.

Multiple Jumps – Long Jumps Preparation Stand behind starting line. Execution Squat down and jump forward as far as possible using a double arm swing. Upon landing, immediately jump forward again. Comments Use both upper and lower body movements. Keep landings short. Perform 2 or more jumps in succession.

Multiple Jumps – Vertical Jumps Preparation Stand below vertical jump flag. Execution Squat down and jump up as high as possible. Reach up with one or both hands and hit flag. Upon landing, immediately jump up again and attempt to reach higher. Comments Use both upper and lower body movement. Keep landings short. Perform multiple jumps in succession.

Multiple Jumps – Stair Jumps Preparation Stand facing bottom of staircase. Execution Squat down and jump up steps using a double arm swing. Upon landing, immediately jump up steps again. Comments Use both upper and lower body movements. Keep landings short. Increase number of steps jumped each repetition as ability improves. Perform 2 or more jumps in succession.

Multiple Jumps – Hurdle Jumps Preparation Stand facing collapsable hurdles or barriers (12" to 36", 30 to 90 cm) set up in a row. Execution Squat down and jump over hurdle with feet together using a double arm swing. Upon landing, immediately jump over next hurdle. Comments Use both upper and lower body movements. Keep landings short. Hurdles should be collapsable in case it is not cleared. Space hurdles or barriers according to ability. Increase height of barrier as ability improves. Perform 2 or more jumps in succession.

Marches – Box Jump March Preparation Stand in front of a short box or platform. Place one foot on edge of box. Execution Jump up high and land with opposite foot on edge of box and other foot on floor. Immediately repeat. Comments

Marches – Box March (High) Preparation Stand in front of a box or platform. Place one foot on edge of box. Execution Jump and land with opposite foot on edge of box and other foot on floor. Immediately repeat. Comments Move feet from floor and edge of box as fast as possible. Alternate arms position with steps

Marches – Box March (Low) Preparation Stand in front of a short box or platform. Place one foot on edge of box. Execution Jump and land with opposite foot on edge of box and other foot on floor. Immediately repeat. Comments Move feet from floor and edge of box as fast as possible. Alternate arms position with steps.

Marches – Split Jump Preparation Stand with one foot forward and other foot back with knees initially bent only slightly. Dip body down by bending legs more. Execution Immediately jump upward. Quickly reposition legs and land with feet in opposite positions. Immediately dip body down by bending legs just short of rear knee making contact with floor. Keep torso upright and hip of rear leg straight. Repeat sequence with opposite leg movement. Continue jumps by while alternating leg positions. Comments Flexible hip flexors are required so hip of rear leg can extend back without pulling upper body forward.

Marches – Medicine Ball Split Jump Preparation Stand with one foot forward and other foot back with knees initially bent only slightly. Hold medicine ball with both hands near chest. Dip body down by bending legs more. Execution Jump up while extending ball upward. Quickly reposition legs, and land with feet in opposite positions. Immediately pull back to chest whole dipping body down by bending legs just short of rear knee making contact with floor. Keep torso upright and hip of rear leg straight. Repeat sequence with opposite leg movement. Continue jumps by while alternating leg positions. Comments Flexible hip flexors are required so hip of rear leg can extend back without pulling upper body forward.

Lateral Jumps – Barrier Lateral Jump Preparation Stand with side to barrier. Execution Jump sideways to opposite side of barrier. Upon landing, immediately jump to other side. Comments Use both upper and lower body movements. Attempt to increase speed of jumps, keeping landings short. Perform multiple jumps in succession.

Lateral Jumps – Box Lateral Jump Preparation Stand on box. Execution Jump sideways down to side of box. Jump back onto box then jump down to the other side of the box. Jump back onto the box and repeat. Comments Upper body motion can be emphasised by throwing arms ups during leaps. Attempt to increase speed of jumps, keeping landings short. Perform multiple jumps in succession.

Lateral Jumps – Box Lateral Shuffle Preparation Stand with one foot on box and other foot off, down by side of box. Execution Jump sideways so opposite foot is on box and the other is off by side of box. Repeat shuffle side to side. Comments Upper body motion can be emphasised by throwing arms ups during leaps. Attempt to increase speed of jumps, keeping landings short. Perform multiple jumps in succession.

Lateral Jumps – Bosu Lateral Shuffle Preparation Stand with one foot on box and other foot off, down by side of box. Execution Jump sideways so opposite foot is on box and the other is off by side of box. Repeat shuffle side to side Comments Upper body motion can be emphasised by throwing arms ups during leaps. See example. Attempt to increase speed of jumps, keeping landings short. Perform multiple jumps in succession.

Lateral Jumps – Lateral Bound Preparation Stand with feet close together. Bend knees and hips slightly with arms bent to sides or to front. Lift right foot up slightly off of floor. Execution Jump to far to right side and land right foot with left foot off of ground. Jump far to left side landing on right foot. Continue to bound from side to side. Comments Attempt to progressively increase speed, length, height, or duration of jumps depending on training goal. Hip adductors are activated both dynamically (during bound) and isometrically (during landing on single leg).

Lateral Jumps – Lateral Bound – medicine ball Preparation Stand with feet close together holding medicine ball with hands on each side of ball. Bend knees and hips slightly with arms bent to sides or to front. Lift right foot up slightly off of floor. Execution Jump to far to right side. Land right foot with left foot off of ground. Position ball forward away from body. Immediately jump far to left side landing on right foot. Again position ball forward away from body. Continue to bound from side to side in same fashion. Comments Ball can also be kept nearer chest without extending arm forward on each land, in which case, shoulder articulation becomes static. Attempt to progressively increase speed, length, height, or duration of jumps depending on training goal. Hip adductors are activated both dynamically (during bound) and isometrically (during landing on single leg).