Plyometric Workout

Plyometric Routine - Sample Drills:
The day following a plyometric workout should be easy to allow for proper recovery.

1 - Quick Toe Jog - 25 meters
Jog on your toes with special emphasis on quick ground reaction by not letting the heel touch the ground.

2 - Straight-Leg Jog - 25 meters
Jogging with legs straight and limiting knee flexion will prepare you for sharp impact when performing maximal-effort plyometric drills.

3 - Butt-Kick Jog - 25 meters
Jog to emphasize knee flexion by bringing heel to your butt with each stride.

4 - High-Skip Drill - 2 x 25 meters
Skipping is the perfect warmup for plyometric exercises, because of the attention to a quick takeoff and landing with reciprocal limb movements. Exaggerate the skip by bounding on takeoff and by landing and skipping again very quickly.

5 - Walking Lunges - 25 meters
Put hands behind your head and lock your fingersTake a large step forward with your right leg and sink down into a kneeling position slowly…knee doesn't have to touch the groundStand back up and continue forward alternating right and left leg steps.

6 - Backward Running - 2 x 25 meters
Basically a backward jog - focus on lifting your legs high as you take steps back and be careful to keep your balance.

7 - Squat Jump - 2 x 10 jumps
Stand with feet shoulder width apart and place hands behind head and interlock fingersBegin by flexing downward into a half-squat position and then explode upward as high as possible, extending hips, knees and ankles to maximum length. Upon landing, freeze back into half-squat position and then repeat.

8 - Star Jump - 2 x 10 jumps
Stand upright with feet shoulder width apart. Begin by flexing downward into a half-squat position with arms in close to your body, then explode upward as high as possible but also completely extend limbs in all four directions. Upon landing, return to half-squat position with arms close to your body and repeat.

9 - Double-Leg Butt-Kick Jump - 1 x 10 jumps
Stand upright with knees bent, chest out and shoulders backQuickly jump up and extend the hips for vertical height and tuck your toes up and pull your heels upward and back toward your buttYour knees will rise slightly forward and upward, but no more than a 90 degree angle. Maintain your posture and stay upright with your arms in a blocking positionUpon landing, return to starting position and repeat.

10 - Box Jumps
As many jumps up onto 18" box as possible in 90 seconds You must land both feet on top of the box simultaneously and jump down again for a complete jump.

11 - Wall Sit
Sit with your back against a wall and your legs at a 90 degree angle for 2 minutes straight.

12 - 200m Repeats
3 x 200m repeats with one minute of rest between each interval, run these at 100% effort.