Power / Plyometric


Plyometric training should be performed with maximal effort and therefore, your muscles require greater rest periods. Perform these drills a maximum of 1x/week at first, then maximum of twice a week with at least 2-3 days in between once you are used to this training.

1. Tuck jumps (light feet, fast off the ground)

• 10 reps x 3 sets (1 min rest in between sets)

2. Max vertical jumps

• 10 times (1 min rest in between each jump)

3. Max long jumps

• 5 in a row x 5 sets (1 min rest in between sets)

4. Clap push ups

• 5 in a row x 5 sets (1 min rest in between sets)

5. Sit ups with partner pushing back down

6. Reverse sit ups (on back, hold partner’s ankles; lift legs and partner pushes legs down and to sides)

• 15 reps x 3 sets (1 min rest in between sets)

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