Plyometric exercises
depth jump
Step from plyo box and land on both feet, jumping as high as possible upon landing
toe jogging
don't allow heel to touch ground (quick reaction)
4-hurdle drill set up
2 pairs of hurdles separated by 18 inches. Each hurdle in the pair is separated 12 inches
straight leg jogging
don't allow or minimize leg flexion in prep for impact of plyo
Balance test positions
double leg and single leg variations of 3 positions: standing, quarter squat, half squat
butt-kickers
flexing knee to allow heel to touch butt
Bounds usually cover distances
greater than 98 feet
Progress jumps over a barrier by
increasing the height (cone to hurdle)
Jumps in place should have
very little lateral or horizontal motion
skipping
exaggerate form of reciprocal upper and lower extremity movement
bounds
exaggerated movement with greater horizontal speed, volume measured by distance or number of reps
Distance between 2 plyo boxes depends on
experience and ability, the greater the distance between boxes, the higher the intensity. Start with boxes 24 inches apart
2-hand side-to-side throw
face partner and raise med ball into into position over one shoulder with flexed elbows. Throw towards partners by extending elbow and catch ball over opposite shoulder and repeat throw.
double-leg jump to box
face plyo box (6-42 inches) begin with countermovement and jump on top of box with both legs, landing in a half squat position. Step down from box and repeat
single-leg jump to box
face plyo box (6-42 inches) begin with countermovement and jump on top of box with one leg, landing in a half squat position. Step down from box and repeat
squat box jump
facing plyo box with hands clasped behind head, begin countermovement. Land on both feet in half squat, step down from box, repeat
single-leg tuck jump
high intensity jump starting on one foot. Begin with countermovement, jump up and pull knee of jumping leg to chest with both hands. Land in starting position, repeat, then switch legs.
cycled split squat jump
high intensity jump that starts in a lunge position. Start with countermovement, jump w/ arm assistance as needed, and switch position of legs
pike jump
high intensity vertical jump beginning with a countermovement. Jump up, keeping legs straight and lift them in front while trying to touch toes with the hands.
single-leg hop
high intensity, keep nonjumping leg flexed during exercise jump. Explosively forward assisting with double arm movement
To increase intensity of zigzag hop drill, try
hopping on one leg
After landing, the zigzag hop requires
immediately changing direction and jumping to the outside of the next hurdle
For a less intense version of the zigzag hop drill, place hurdles
in a straight line and hop over one at a time
box drills
increase the intensity of multiple hops and jumps by using a box to either jump on or off
backward skip
jump backwards with one leg and flex hip/ knee of nonjumping leg to 90 degrees while assisting w/ double arm movement
Jump over barrier
jump over either a cone or hurdle with both legs by using hip and knee flexion, keeping knees and feet together without lateral deviation
power skip
lift one leg approximately 90 degrees and jump forwards with nonjumping leg moving into greater flexion. Use double arm action to assist upward movement and repeat skip with opposite leg
power drop set up
medicine ball is dropped by a partner on plyo box to someone laying supine on ground with elbows extended and shoulders at 90 degrees flexion.
marching
mimics running to enhance proper lower body technique, emphasizes posture/ movement technique
4-hurdel drill starts
on right foot while the hurdles are to the athlete's left. Begin with countermovement and jump left over first hurdle using arms to assist. Land on right foot and jump over the next 2 hurdles on the same leg
After jumping the first 2 hurdles, the 4 hurdle drill requires the athlete to land
on their left leg and jump right over the first hurdle with the same leg and arms to assist. Then, jump over two hurdles and land on right foot
skip
one leg is lifted about 90 degrees of hip and knee flexion, reciprocal arm action. Jump forward on one leg with opposite leg flexed, land in starting position with same leg and repeat w/ opposite leg
power drop
partner should drop ball over other person's arms and this person catch with both arms and immediately throw ball back up
jogging
prepares for impact and high-intensity plyometric
Intensity level of the front barrier hop can be increased from medium to high by
progressively increasing height of barrier or hopping on one leg
double-arm alternate-leg bound
push-off with left foot and bring right leg forward by flexing thigh into position with knee at 90 degrees. During flight phase, reach forward with both arms. Land on right leg and repeat on opposite side immediately.
depth push-up
push-up position with a med ball and elbows extended at start. Remove hands from ball and drop down with hands slightly wider than shoulder-width. Chest should almost touch med ball while flexing elbows. Place palms on ball and repeat
skipping emphasizes
quick takeoff and landing, mimics plyo
single-arm throw
raise med ball (1-5 lbs) in one hand to 90 degree shoulder abduction and 90 degree elbow flexion. Throw ball to rebounder and allow external rotation
During flight phase of single-arm alternate-leg bound
reach forward with left arm
side skip
reciprocal arm action while up and to the side, keep leg flexed until landing. Repeat with opposite leg
multiple hops and jumps
repeated movement and combination of jumps in place and standing jump
front barrier hop
requires 2 barriers. Facing the first barrier jump over with both legs, using hip and knee flexion to clear the barrier. Immediately after landing, jump over next barrier
Countermovement for plyometric throws
requires cocking the arms backward
After completing a a set of split squat jumps,
rest and switch front leg
A bound is an exaggeration of
running gait w/ the goal of covering as much distance as possible each stride
45 degree sit-up
sit on ground with trunk at 45 degree angle, and partner should throw med ball to outstretched arms. When catching, allow minimal trunk extension and return ball
height of the box depends on
size of athlete, landing surface, goals of the program
alternate-leg push-off
stand facing box w/ one foot in top of box. Use double arm action when jumping up by pushing off box foot, repeat movement and reverse feet each repetition
single-leg push-off
stand facing plyometric box with one foot on ground and one on the box w/ heel near edge. Jump up using foot on box to push-off while using double arm action
lateral box jump
stand to one side of plyo box with feet shoulder with apart and jump on top with both legs. Land on both feet in a half-squat, step down, and repeat on opposite side
lateral push-off
stand to one side of plyo box with one foot on ground and other on box. Jump up using foot on box to push off and use double arm action
side-to-side push-off
stand to one side of plyo box with one foot on ground and other on box. Jump up using foot on box to push off and use double arm action. Land with opposite foot and on opposite side of box
split squat jump
start in a lunge position and begin with countermovement. Explosively jump up, using arms to assist as needed. Emphasize max height and power while maintaining lunge position
squat jump
start in a squat position (thighs slightly above parallel with ground) with fingers interlocked behind head. Explosively jump to maximum height and land in squat position
squat depth jump
start on plyo box, step off, and land in squat position with both feet. Jump as high as possible and land in squat position
drop freeze
start w/ toes close to edge of plyo box (12-42 inches high) and step from box, absorbing impact on landing
Single-leg ankle hop
start with one foot off the ground with knee flexed during exercises before countermovement begins and hop with movement occurring mainly at the ankle joint
single-leg depth jump
step from box and land with one foot. Then, jump as high as possible.
depth jump to 180 degree turn
step from plyo box and land with both feet. Then, jump as high as possible and turn while in the air to land at a 180 degree to face opposite direction.
depth jump with lateral movement
step off plyo box (12-42 in.) and have partner point a direction before landing. Upon landing, sprint the direction
depth jump with standing long jump
step off plyo box and land with both feet. Then, jump as far forward as possible
when stepping off of plyo box
step straight out w/o adjustments that may change height which exercise is performed
footwork
targets change of direction, includes shuttle, shuffle, pattern, stride drills
If the lunge is too deep during cycled split squat jumps,
the SSC may not be able to contribute effectively to other jumps
chest pass
throw med ball (2-8 lbs) towards partner who is 10 ft away. Throw by extending elbows and repeat
2-hand overhead throw
throw medicine ball with both arms towards partner 10 ft away. Partners can bounce ball on ground in between and catch rebound
To make a vertical jump high intensity
try a single-leg position and repeat jumps with the opposite leg after a brief rest
depth jumps
use gravity and the athlete's weight to increase exercise intensity
2 foot ankle hop
vertical jump that begins with countermovement and motion occurs primarily at the ankle joint. Land and repeat after hopping up.
lateral barrier hop
with barrier on one side, jump horizontally over barrier with both legs while keeping knees and feet together. After landing on other side, immediately repeat towards starting side
Single-arm alternate-leg bound
Jog and start drill w/ left foot forward. During push-off, bring right leg forward by flexing thigh to parallel position and knees at 90.
Standing jump
emphasize horizontal or vertical component, max effort with recovery between repetitions
jumps in place
emphasize vertical component of jumping and perform jumps repeatedly without rest between jumps
depth jump to second box
2 plyo boxes, step from box and land with both feet and jump onto 2nd box. Step straight out and minimize time on ground
box drills use plyometric box that is
6-18 inches
double-leg tuck jump
Begin with a countermovement and explosively jump up w/ double arm action. Pull knees to chest w/ both hands and release prior to landing.
Double-leg vertical jump
Begin with countermovement and explosively jump using double arm action to assist and reach for a target
Jump and reach
Upright stance with double arm swing at top of jump to reach for an object/ target. Emphasize vertical height with min. delay between jumps
Depth jump procedure
athlete assumes position on box, steps off, lands and immediately jumps vertically, horizontally or to another box
lunging
based on forward step lunge exercise, may be multidirectional
Foot on box jump should land
before the foot on the ground does in the single-leg push-off box drill
standing long jump
begin with countermovement using double arm action and jump max horizontal distance
double-leg hop
begin with countermovement, use double arm movement and jump as far forward as possible
double leg zigzag hop
diagonal jumps between 10 hurdles 18-24 inches apart in a zigzag. Start outside first hurdle with elbows flexed and held at sides. Jump to the outside of the second hurdle while keeping shoulders perpendicular