Plyometrics

Words to live by…                        
"Any jumper without plyometrics as part of their training regimen will never reach their full potential."                       
"If you want to dunk a basketball, nothing can get you there faster than a regular plyometrics routine."                       
"Plyometrics overload muscles to develop power and strength.  Be very careful in performing these exercises and give adequate recovery before the next workout."                  
                    
Beginners/Youth - pick 8 items from the list
Experienced - pick 10 items from the list
Elite/Hardcore - pick 12 items from the list
(...there are also a suggested number of repetitions for some activities based on the level of the athlete)
                      
Essentials - should be done with every plyometrics workout to warmup                  
1 - Skip for Height (2 x 30 meters)
https://www.youtube.com/watch?v=19mYGqUMHSc
2 - Skip for Distance (2 x 30 meters)
https://www.youtube.com/watch?v=19mYGqUMHSc
3 - Backward Run - heels high (2 x 30 meters)
https://www.youtube.com/watch?v=6NzGNoy3-Eg
4 - Bunny Hops - low to ground and quick (20 jumps)
https://www.youtube.com/watch?v=UDZBGzeQea0
                      
Jump Training - high-impact plyometric exercises (no more than 4-5 of these exercises per session)
5 - Pogo Jumps - quick rebound to next jump (10, 15, or 20 jumps)
https://www.youtube.com/watch?v=kM-fTtwC5eM
6 - Star Jumps - full extension of limbs (8, 10, or 12 jumps)
https://www.youtube.com/watch?v=h6wu4_LOhyU
7 - Squat Jumps - hands behind head, explode up (8, 10, or 12 jumps)
https://www.youtube.com/watch?v=utQShuge6Vk
8 - Box Jumps - up and down quickly (10, 12, or 15 jumps)
https://www.youtube.com/watch?v=opuA4Ej2GDs
9 - Box Jumps with ankle weights - up and down quickly (8, 10, or 12 jumps)
10 - Row of 3 Box Jumps - 3 boxes, continuous jumps (3 sets of 3 boxes, 4 sets of 3 boxes, or 5 sets of 3 boxes)
11 - Depth Jumps - hop off a box, jump up quick    (6, 8, or 10 jumps)
https://www.youtube.com/watch?v=C9o8_GvhG10
12 - Quick Rim Jumps - jump for height, quick next jump    (8, 10, or 12 jumps)
https://www.youtube.com/watch?v=GxDx9CdiFbY
13 - Step Up, Jump Up - step up to box, to jump up (6, 8, or 10 jumps)
https://www.youtube.com/watch?v=3iThe3vF2q4
14 - Skater Jumps - think speed skater (8, 10, or 12 jumps on each side)
https://www.youtube.com/watch?v=qlIcZK3c3g4
15 - Scissors Jumps with ankle weights - on ankles and/or wrists (20, 40, or 60 leg-switch jumps)
https://www.youtube.com/watch?v=uJBPjLf7lCs
                      
Extras - additional lower-impact plyometric exercises                      
16 - Jump Rope - develop a quick rhythm    (80 skips, 100 skips, or 100 continuous skips)
https://www.youtube.com/watch?v=BzFCUPVZqLI
17 - Heavy Rope - weighted jump rope (1, 2, or 3 minutes)
https://www.youtube.com/watch?v=Hb8tcSGACc8
18 - Front-Back Hops over a Cone (10, 15, 20 hops x 3 sets)
https://www.youtube.com/watch?v=och4mFqC5vA
19 - Side-to-Side Hops over a Cone (10, 15, 20 hops x 3 sets)
https://www.youtube.com/watch?v=RL4Tme4OPrA
20 - Jump Rope with ankle weights (40 skips, 50 skips, or 60 continuous skips)
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Plyometric Workout Examples:

Hardcore Box Jumps Plyometric Workout-
https://www.youtube.com/watch?v=ofPBeulRZ58

Explosive Box Jumps Plyometric Workout-
https://www.youtube.com/watch?v=h3YxDXblnNc

Increase Your Vertical Jump Workout-
https://www.youtube.com/watch?v=hQg5M_Xg2hU