Plyometrics, more commonly knows as " Plyo's" are defined as exercises that enable a muscle to reach maximum strength in as short a time as possible. Plyo's are very hard on the ligaments and joints, and plyometric training should be considered in the context of the trainer's age, skill level, injury history, and his or her athletic ability. Before each plyo workout you must stretch and/or perform several plyometric warm up exercises. Plyo's are great exercises and are great for developing explosiveness. Try our basic strength/plyo program to build speed and a higher vertical.
Weeks 1-3 (Off of 12 inch box)
Depth Jumps-3x10
Single Leg Depth Drops-3x8
Bounding-3x25 yards
Depth Drops-3x12
Weeks 4-6 (Off of 16 inch box or platform)
Depth Jumps-3x10
Single Leg Depth Drops-3x8
Depth Drops-3x12
Bounding-3x25 yards
Box Jumps-3x10
Weeks 7-9 (Off of 20 inch box or platform)
Depth Jumps-3x10
Single Leg Depth Drops-3x8
Depth Drops-3x12
Bounding-3x25 yards
Box Jumps-3x10
Zig-Zag depth jumps
