PLYOMETRICS ROUTINE

WARM—UP

1. High Knees

2. Butt Kicks

3. In's and Out's

4. Squat Shuffle Left

5. Squat Shuffle Right

6. Lunges Forward

7. Lunges Backward

8. Fast Leg Series

9. Hurdle Drills

Others: power skips, A skips, B skips

HOP BOUNDING DRILLS

1. Two Leg Hopping: Knees Straight for Height

2. Two Leg Hopping: Knees to Chest for Height

3. Alternate Bounding: Knees Straight (Goose Step)

4. One Leg Hopping: Knees Straight for Height

5. Two Leg Squat Jumps: For Height

6. Alternate Bounding: Height & Distance (FTD)

7. Two Leg Squat Jumps: For Distance

8. One Leg Hopping: Speed

BOX JUMPING

1. Two Legs: 3 Hops Between

2. Right Leg: 3 Hops

3. Left Leg: 3 Hops

4. Two Legs: 2 Hops Between

5. Right Leg: 2 Hops Between

6. Left Leg: 2 Hops Between

7. Two Legs: 1 Hop Between

8. Right Leg: 1 Hop

9. Left Leg: 1 Hop

10. Two Legs: Jump Over Each Box

11. Single leg cycles