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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.
