speed 6

Advanced

  • Depth Jumps
  • Depth Jump with multiple repeats
  • Single leg triple jumps
  • Smith Machine Bench Press Throws to partner
  • Add another exercise to upper & lower body
  • Keiser Air Runner or double leap frongs
  • Increase height of box
  • Incorporate single leg movements
  • Use weighted vests

3 Levels of Plyometrics

Beginning

  • Jumping Rope
  • Jumping Jacks
  • Line jumps & hops
  • Squat jumps
  • Tuck jumps
  • Skater plyos
  • Overhead Medicine Ball Tosses
  • Med Ball Chest Passes
  • Plyo Pushups on floor
  • Medicine Ball rotational ab twists into wall

 Moderate

  • Box jumps
  • Lateral box jumps
  • 1 legged jumps (front & lateral)
  • Supine medicine ball push presses (to partner)
  • 1-legged lateral bounds
  • Plyo situps
  • Med ball throws into ground (with twist)
  • Explosive pushups onto 2 steppers
  • Explosive pushups onto 1 stepper
  • Med ball push press to partner into plyo pushup & repeat
  • Abdominal leg throws
  • Med ball overhead tosses, sprint, and retrieve
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