Plyometrics Workouts

-173- 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...

-173- Plyometric Workout 19 Complete in straight sets with 1-2 min rest in-between sets. 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...

-173- Plyometric Workout 18 Complete in one big circuit. Rest around 30sec in-between exercises. Complete the circuit 3 times. 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...

-173- Plyometric Workout 17 Complete in straight sets with 1 min rest in-between sets. 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...

-173- Plyometric Workout 16 Complete in straight sets with 1min rest in-between sets. 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...

-173- Plyometric Workout 15 Complete in straight sets with 1min rest in-between sets. 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...

-173- Plyometric Workout 14 Complete in one big circuit with 30sec-1min rest in-between exercises. 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...

-173- Plyometric Workout 13 Complete in one big circuit with 30sec-1min rest in-between exercises. 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....

-173- Plyometric Workout 12 Complete in one big circuit with 30sec-1min rest in between exercises. Complete 3 times. 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...

-173- Plyometric Workout 11 Complete in one big circuit with 30sec-1min rest in between exercises. Complete the circuit 3 times. Single Leg Hop to Box (2 foot land) 1. Stand facing box with feet slightly wider than hip-width apart. 2. Lower body into a semi-squat...

-173- Plyometric Workout 10 Complete in straight sets with 1min 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...

-173- Plyometric Workout 9 Complete in straight sets. 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. Wall Throws...

-173- Plyometric Workout 8 Complete in straight sets with 1min rest in-between sets. Single Leg Hop to Box (1 foot land) 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 using only 1 foot....

-173- Plyometric Workout 7 Complete in straight sets with 1min rest in-between sets. 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...

-173- Plyometric Workout 6 Complete in straight sets with 1min rest in-between sets. High Hurdle Jumps 1. Stand with feet slightly wider than hip width apart.2. Perform a standing long jump over the first hurdle.3. Upon landing, quickly jump over second hurdle....

-173- 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,...

-173- 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...

-173- 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...

-173- 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...

-173- Plyometric Workout 1 Complete each exercise in one big circuit. Rest 30sec-1min in-between exercises. Complete the circuit 3 times. Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.2) Arms...