Jump Drills & Plyometrics |
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* Moving drills should be approximately 20-30 yds per set, depending on space available |
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Quick Knees | Qty |
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| Front - R/L mix | 20 |
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| Back - R/L mix | 20 |
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| Front/Back - R | 20 |
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| Front/Back - L | 20 |
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* | Walking 3-step - Front | 2 sets |
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* | Walking 3-step - Back | 2 sets |
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Low Hurdle or Cone Jumps |
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| Rest 1-2 minutes in between each drill |
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| Over and back counts one |
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| Side-to-Side - Both Legs | 2X 20 - Rest 1 minute in between |
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| Side-to-Side - R/L | 10R, 10L, 10R, 10L - Rest 1 minute in between |
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| Front-to-Back - Both Legs | 2X 20 - Rest 1 minute in between |
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| Front-to-Back - R/L | 15R, 15L - Rest 1 minute in between |
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* | Multiple Hurdles - Quick | 2 sets |
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* | Multiple Jumps - Height | 2 sets |
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* | Multiple Jumps - R/L Quick | 1 set R, 1 set L |
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* | Multiple Jumps - R/L Height | 1 set R, 1 set L |
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Tucks |
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| Tuck Jumps | 3X 20 - Rest 1 minute in between |
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| Jack in the Box | 2X 20 - Rest 1 minute in between |
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Skips |
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| Rest 1-2 minutes in between each drill |
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* | High Skips | 2 sets |
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* | High Bounds | 2 sets |
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* | High Skips | 2 sets |
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Lunges |
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| Rest 1 minute in between each drill |
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* | Standard | 2 sets |
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* | Quick Time | 2 sets |
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* | Double Time | 2 sets |
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* | Standard | 2 sets |
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Toe Raise Walk (No Shoes) |
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* | Standard | 2 sets |
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* | Double Time | 2 sets |
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* | Standard | 2 sets |
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Toe Raise Stairs (No Shoes) |
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| Both Feet | 30 |
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| Double Time | 20 |
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| Quick Time | 30 |
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| R/L | 15R, 15L |
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| Both Feet | 20 |
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| R/L | 10R, 10L |
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