Day 1. Tuck Jump Knees Up. Power Jumps. Split Squat Jump (Lunge Jump) Plyometrics. 2 sets of 10
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1 Day 1 Tips Drills should be done for quality and not quantity. Each repetition should be both fast and explosive. Maintain core stability and perfect posture during exercises. Properly executed drills are performed with a quiet landing. Do not perform to fatigue; allow for complete recovery time. Remember quality. 2 sets of 10 Tuck Jump Knees Up Stand with feet shoulder-width apart with your arms by your sides. Drop hips into the power position and explode upward. Bring the knees up to the chest and grasping the knees with the hands before the feet return to the floor. Land without bending forward. Emphasize grabbing the knees. 90º, 180º and 270º turns Power Jumps Stand with feet shoulder width apart and in an upright position. Drop hips into a power position and explode upward. Use your arms to jump as high as possible. Land in the same place, regroup and repeat. Emphasis on height and form. Split Squat Jump (Lunge Jump) Spread your feet apart, front to back, and bend the front leg 90º at the hip and 90º at the knee Jump up, using your arms to lift. Hold the split squat position. Land in the same position and immediately jump again.
2 Moving Box Jumps Plyometrics Place Boxes in a row on Mats (smaller height first) (use 6 & 8 for single leg) 2 sets facing forward 2 sets from each side Single Leg Lateral Box Jumps (Use 6 Boxes) Stand on one leg From Single Leg jump laterally up onto box Soft quite landing on same single leg trying to get Walk down onto opposite side of box Stand on one leg (same leg as other side) Single Leg Jump up onto box Soft, quiet landing on same single leg trying to get Walk down onto original start side of box for same leg Try to keep opposite leg off ground the entire time The box should be 6 36 high, depending on the (Use for double leg jumps) 2 sets Box Jumps Begin drill with a 1/4 squat. Using double arm swing, jump from the ground onto the center of the box. Land with the knees bent, under control and on the balls of the feet. The box should be high, depending on the Single leg jumps
3 2 sets from each side Lateral Box Jumps Begin drill with a 1/4 squat on side of box Jump laterally from the ground onto the center of the box. Land with the knees bent, under control and on the balls of the feet. The box should be 6 36 high, depending on the Foam Pads (or Hurdles) 2 Sets Each Leg Series of Foam Pads or Hurdles Single Leg Lateral Cone Hop Similar to Alternate Leg Lateral Cone Hop (shown below), only starting and landing on same leg Alternate Leg Lateral Cone Hop Stand alongside a barrier Push off on outside trail leg and jump laterally over the cone Land on lead leg (opposite leg) Stick as soft and quiet as possible trying to get Hold position before returning to start side Series of cones Single leg hops Zig Zag Alternate Leg Lateral Cone Hop 8 Hurdles set touching each other in zig-zag pattern Push off on outside trail leg and jump forward and laterally over the cone. Land on lead leg (opposite leg). Alternate Hopping over hurdles and holding landing (1 sec.) before returning to opposite side Double leg hops
4 2 sets - Series of Foam Pads or Hurdles Double Leg Lateral Cone Hop Stand alongside a barrier Jump laterally over the cone Bring the knees up to jump sideways over the barrier Stick as soft and quiet as possible trying to get Hold landing position before returning to start side Series of cones Single leg hops Plyometrics Mini Hurdle Hops (Linear) 8 Hurdles set 1 yard apart Jump forward over the hurdle Bring the knees up to jump over the hurdle Hold landing position before next hurdle One leg hops Other Double Leg Hops Stand with feet shoulder-width apart and the body in a vertical position Drop hips and while using arms, explode outward and upward. Once you land, immediately jump forward again. Use quick double arm swings and keep landings short. Emphasis is on speed and distance. Variation: Perform in a diagonal pattern
5 Cross Over Bound Start in an athletic position with feet apart Cross outside leg over inside leg When crossing leg plants, push off on it aggressively jumping laterally, swinging other leg laterally Explode outward and upward. Land on lead leg (opposite leg) Cross outside leg over again and push off in the same direction Land on lead leg Emphasis on work being done by crossing leg Cross Behind Bound Start in an athletic position with feet apart Cross outside leg behind inside leg When crossing leg plants, push off on it aggressively jumping laterally, swinging other leg laterally Explode outward and upward. Land on lead leg (opposite leg) Cross outside leg behind again and push off in the same direction Land on lead leg Emphasis on work being done by crossing leg 3 sets of 5 (Over and back is 1) Unlike Single Leg Cone Hop, working on Lateral Movement Stationary Lateral Bounds Feet shoulder-width apart. Perform skating motion between two marks on the ground. Swing leg should come behind the planted leg. Work on lateral
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