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Jumping Into Plyometrics

Low Intensity (2 Weeks)

**Exercises - Sets/Reps**

1. Squat jump - 3x 6-10

2. Double-leg ankle bounce - 3x 6-10

3. Lateral cone jump - 2x 6-10

4. Drop and catch pushup - 4x 6-10

**Rest :**2 min

**Progression :**Add 1 rep each workout

Low To Medium Intensity (2 Weeks)

**Exercises - Sets/Reps**

1. Lateral cone jump - 3x 8-10

2. Split squat jump - 2x 8-10

3. Double-leg tuck - 2x 8-10

4. Standing triple-jump - 2x 8-10

5. Overhead backward medicine ball throw - 2x 8-10

6. Underhand forward medicine ball throw - 2x 8-10

7. Clap pushup - 2x 8-10

**Rest :**2 min

**Progression :**Add 1 rep each workout until reaching 10

Medium Intensity (2 Weeks)

**Exercises - Sets/Reps**

1. Standing long jump - 3x 8-10

2. Alternate leg bound - 3x 8-10

3. Double-leg hop - 3x 8-10

4. Pike jump - 2x 8-10

5. Depth jumps - 2x 8-10

6. Medicine ball throw w/ Russian Twist - 3x 8-10

7. Dumbbell arm swings - 2x 8-10

**Rest :**2 min

**Progression**

Add 1 rep each workout until reaching 10

Reduce weight each workout, max 20 lb

Medium To High Intensity (2 Weeks)

**Exercises - Sets/Reps**

1. Double-leg tuck - 3x 10-12

2. Single-leg zigzag hop - 3x 10-12

3. Double leg vertical power jump - 3x 10-12

4. Running bound - 3x 10-12

5. Box jumps - 2x 8-10

6. Dumbbell arm swing - 3x 12

7. Medicine ball sit-up - 3x 10-15

**Rest :**2 min

**Progression :**Add 1 rep each workout until reaching 10-12

High Intensity

**Exercises - Sets/Reps**

1. Single-leg vertical power jump - 2x 12-8

2. Single-leg speed hop - 2x 12-8

3. Double-leg speed hop - 2x 12-8

4. Multiple box jumps - 2x 12-8

5. Side jump and sprint - 5x 3

6. Decline hops - 2x 12-8

7. Spring arm action - 2x 12-8

8. Medicine ball sit-up - 3x 15-20

**Rest :**60-90 sec

**Progression**

Stress for and maximum explosion w/ each rep.

Decrease reps from 12-8 over two weeks.

Start w/ 5 LB and reduce to 1 LB stressing rapid arm action.

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Shawn Dassie, MS, CSCS

Sprinting Pro Trainer

Director Of Physical Enhancement

Siouxland Acceleration: Fitness & Athletic Enhancement