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PLYOMETRICS
BOUNDING-
This is similar to running except there is a pause in the air. The object is to push off with the back foot and stay in the air as long as possible before landing and pushing off with the other leg.
SINGLE LEG HOP-
With one foot off the ground, jump up and down using just your ankle and foot. Concentrate on coming off the ground as high as you can and as soon as you land, hop again. Repeat continuously.
DOUBLE LEG HOP-
With both feet on the ground, jump up and down using just your ankle and foot. Concentrate on coming off the ground as high as possible and as soon as you land, hop again. Repeat continuously.
BOX JUMPS-
Place two boxes about 3 feet apart from one another. Start on top of one box and step off it and jump up on the other box. Turn around and repeat this. Try to jump off the ground as high as possible each time.
DEPTH JUMPS-
Place one box on the floor. Step off the box and as soon as your reach the ground, explode upwards as high as possible. Repeat.
PYRAMIDS-
Place a small, medium, and large box about 3 feet apart from each other. Start on the small box and step off, immediately jump up on the medium and step off, and jump up on the large box. Lastly, step off the large box and perform a squat. Repeat.
SWITCH WITH A REBOUND-
Place one box on the ground and place right foot up on the box. Switch to left foot and then back to right foot and rebound straight up on the box on the right foot as high as possible. Repeat with the left foot.
BUTT KICKS-
When jogging, simply bring your heel up to meet your buttocks.
HIGH KNEES-
When jogging, bring your knees up in front as high as possible. Remember to keep back straight and abdominals in tight.
CHEST PRESS WITH MEDICINE BALL-
With a partner, stand a couple of feet apart. Person 1throw the medicine ball towards the Person 2’s chest. Person 2 catches the ball and returns the throw back to Person 1.
SAFETY TIPS:
· DO NOT compromise form due to fatigue.
· DO NOT let your knees pass your toes.
· DO NOT lock your knees.
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