PLYOMETRIC EXERCISES

Rationale For Using Plyometrics
• The main advantage of a high-horsepower automobile engine is its acceleration: it can get the automobile up to a chosen speed quicker than a lower-powered engine can.
• The Neuromuscular system is the engine of your athletic body.
• Speed of movement and explosive power are related; athletes with higher power to body weight ratios execute faster, and dominate athletics.
• In any sport dominated by fast movements, the athlete who can use strength more quickly (power) has the edge.
• Plyometrics develop power!

FORWARD HURDLE HOPS
Purpose: To develop explosiveness and acceleration.
Procedure:
1. Stand facing a series of 6-8 hurdles at 12"-18" high and one YD apart.
2. Begin by hopping over the first hurdle
3. After contact with the ground immediately explode over the next hurdle. Continue through the series.
Key Points:
1. Imagine the ground to be hot coals and explode off the ground, as quick as possible.
2. Use your arms explosively to help you get off the ground and bring your knees to your chest.
3. Keep your feet close together when landing and taking off, no stutter steps between hurdles.
Variations:
1. After jumping final hurdle explode into a 15-YD sprint.
2. Vertical jump after the last hurdle and sprint.
3. Vertical jump after the last hurdle, then into a forward roll, and sprint.

    

LATERAL HURDLE HOPS
Purpose: To develop explosiveness and lateral coordination.
Procedure:
1. Stand facing a series of 6-8 hurdles at 12"-18" high and one YD apart.
2. Turn laterally to the hurdle.
3. Hop laterally over the hurdles. Continue through series then repeat facing opposite way.
Key Points:
1. Use your arms explosively to get off the ground and tuck your knees to your chest.
2. Land on both feet at the same time – do not stutter step.
3. Spend as little time on the ground as possible.
4. Keep your body’s center of gravity over the hurdle. Do not lean too far to the side
Variations:
1. Turn in the air over the last hurdle and land in a sprint start position.
As you land, immediately explode into a 15-YD sprint.
2. As you land on the other side of the last hurdle, immediately explode back over it and hop through the series back to the start and rest.

    

FORWARD HURDLE HOPS – QUICK FEET – OVER AND BACK
Purpose: To develop explosiveness, speed, coordination and balance.
Procedure:
1. Stand facing a series of 6-8 Hurdles at 12" high and one YD apart.
2. Explosively step over the first hurdle, right foot then left.
3. As you clear the hurdle, take two quick steps on the ground then step over the next hurdle.
4. As you come down over the second hurdle, take two quick steps on the ground, then step back over the second hurdle and take two quick steps on the ground.
5. Step back over the second hurdle and then over the third.
6. When you reach the fourth hurdle perform quick step over and back routine.
7. Perform the quick feet over and back routine on every other hurdle.
Key Points:
1. Get the rhythm of "Step-touch-touch-Step-touch-touch"
2. Perform the drill at close to full running speed.
3. Imagine the floor to be hot coals. Get your feet off the ground as quick as possible.
4. Swing your arms as you were running and bring knees high to hip height.
Variations:
1. Explode into a 15YD sprint after series.
2. Vertical jump after clearing last hurdle, then explode into a sprint.

  

 LATERAL HURDLE HOPS – QUICK FEET – OVER AND BACK
Purpose: To develop explosiveness, speed, coordination and balance.
Procedure:
1. Stand laterally to a series of 6-8 Hurdles at 12"-18" high and one YD apart.
2. Explosively step over the first hurdle, left foot then right.
3. As you clear the hurdle, take two quick steps on the ground then step over the next hurdle.
4. As you step over the second hurdle immediately step back over it, then over again and on to the third hurdle.
5. Perform the quick feet step over and back on every even number hurdle.
Key Points:
1. Get the rhythm of "Step-touch-touch-Step-touch-touch"
2. Perform the drill at a fast pace.
3. Imagine floor to be of hot coals. Get your feet off the ground as quickly as possible.
4. Swing your arms as you were running and bring knees high to hip height.
Variations:
1. After clearing the last hurdle, turn and explode into a 15YD sprint.
2. Vertical jump after clearing the last hurdle, then explode into a sprint.


 

BOX CROSS JUMPS – SPEED
Purpose: To develop explosiveness and footwork speed.
Procedure:
1. Stand astride a 12" box or bench.
2. Place your right foot on top of the box and your left foot at the side of the box.
3. Jump up and over the box so your right foot strikes the ground and your left foot is now on top of the box.
Key Points:
1. Make sure your feet strike the ground and the box at approximately the same time.
2. As soon as your foot strikes the ground explode back over the box.
3. Keep your body low. You are going for lateral speed here, not vertical height.

  

BOX CROSS JUMPS – VERTICAL
Purpose: To develop explosiveness and jumping power.
Procedure:
1. Stand astride a 12"- 18" box or bench.
2. Place your left foot on top of the box and your right foot at the side of the box.
3. Jump up and over the box so your left foot strikes the ground and your right foot is now on top of the box.
Key Points:
1. Make sure you bend your knees and cushion your landing.
2. As soon as your foot strikes the ground explode back over the box.
3. Launch yourself as vertically high as possible, you are going for height not speed.

    

BOX CROSS HOPS
Purpose: To develop explosiveness, vertical jump and foot speed.
Procedure:
1. Stand to the side of a 12"-18" box with both feet together.
2. Begin by hopping on to the box then off the other side.
3. Hop back up and over.
4. Repeat.
Key points:
1. Keep your feet together.
2. Swing your arms explosively to help propel you upward.
3. Explode off the ground as quickly as possible.
4. Perform the series under control, as fast as possible.
Variations:
1. Perform a 90-degree turn each jump.
2. Perform a 180-degree turn each jump.
3. Perform single leg box cross hops (Level B Exercise).

    

BOX STEP-UP AND JUMP
Purpose: To build leg strength and improve vertical jump.
Procedure:
1. Place an 18" box in front of you.
2. Place your right foot on top of the box.
3. Push off with your right foot and jump into the air.
4. Land in the same position as you started.
5. Perform the set then alternate legs.
Key Points:
1. Get as high as possible.
2. Use your arms to help you explode up.
Variations:
1. Perform with dumbbells (Level B Exercise).
2. Turn 180-degrees in the air and land on opposite side of box (Level B Exercise).

  

BOX TAPS
Purpose: To develop explosiveness and footwork speed.
Procedure:
1. Stand with one foot on an 12"-18" box and the other foot on the ground.
2. Alternate feet so that the left foot strikes the top of box at the same time the right foot strikes the ground.
Key Points:
1. Swing your arms in a running motion.
2. Drive knees up to hip height.
3. Make sure your foot strikes on top of the box so not to tip it over.
4. Exchange feet as fast as possible.

  

HEXAGONAL HOPS
Purpose: To develop reaction speed, coordination, and agility.
Procedure:
1. Make a hexagon on the floor with tape, each side one YD in length.
2. Put a dot in the center.
3. Stand on the center dot with your feet together.
4. Hop from the center to the first side then back to the center.
5. Proceed same way to each side all the time keeping body facing forward.
6. Hop clockwise then rest, then counter clockwise, rest, then randomly.
Key points:
1. Hop continuously through the series.
2. Spend as little time on the ground as possible.
3. Keep your body facing forward when hopping diagonally or backwards.
Variations:
1. Perform on single leg.

  

BOX JUMPS
Purpose: To develop explosiveness and increase vertical jump.
Procedure:
1. Stand facing an 12"-18" box.
2. Keeping your feet together, jump up onto the box.
3. Immediately hop back down and then explode back up in one movement.
4. Repeat the jump.
Key points:
1. Bends your knees then explode up.
2. Use your arms explosively to help propel you up.
3. Push off your toes.
Variations:
1. Move on to higher boxes of 24" – 48". On the higher boxes always step down do not jump.

    

DEPTH JUMPS
Purpose: To develop lower body power and explosiveness.
Procedure:
1. Stand on top of a 12" box.
2. Place an 12"-18" box about two YDS in front.
3. Drop down off the 12" box landing with your feet close together.
4. Explode up onto the 12"-18" box and stick your landing.
5. Step down and repeat the jump.
Key Points:
1. Keep your feet close together when landing on the ground or on the box.
2. Bend your knees when landing on the ground and use your arms to help you explode up.
3. Spend as little time as possible on the ground, imagine the ground as hot coals.
4. As you land on the box stand upright.
Variations:
1. Progress to higher boxes. 18" box on to 24" – 48" boxes.

    

FORWARD HURDLE HOPS – OVER AND BACK
Purpose: To develop explosiveness, balance and coordination
Procedure:
1. Stand facing a series of 6-8 hurdles at 12"-18" high and one YD apart.
2. Hop over the first hurdle then over the second.
3. As you land over the second hurdle, immediately hop backwards over the second hurdle, then forwards again.
4. Hop over the third hurdle, then the fourth, now repeat over and back hop on the fourth hurdle.
5. Carry on through the series performing over and back hops every other hurdle.
Key points:
1. Hop forwards over "odd" number hurdles; hop over and back over "even" numbered ones.
2. Spend as little time as possible on the ground.
3. Use your arms explosively and tuck your knees into your chest.
4. Maintain your balance by keeping your torso upright and your body’s center of gravity over the hurdle.
Variations:
1. Explode into a 15-YD sprint.
2. Go up for a header over the last hurdle and explode into a 15-YD sprint.

    

 LATERAL HURDLE HOPS – OVER AND BACK
Purpose: To develop explosiveness, balance and coordination.
Procedure:
1. Stand lateral to a series of 6-8 hurdles at 12"-18" high and one YD apart.
2. Hop laterally over the first hurdle then over the second.
3. As you land over the second hurdle, immediately hop back over the second hurdle then forward again.
4. Hop over the third hurdle, then the fourth, now repeat over and back hop on the fourth hurdle.
5. Carry on throughout the series performing over and back hops on every other hurdle.
6. Repeat the series facing other direction.
Key points:
1. Keep your center of gravity over the hurdle. Do not lean your torso too far to either side.
2. Use your arms explosively and tuck your knees up to hip height.
3. Take your time in order to keep your balance and coordination – get the rhythm.
Variations:
1. Turn in the air over the last hurdle and land in sprint start position. Explode into 15-YD sprint.
2. As you land on the other side of the last hurdle, immediately explode back over it and perform the over and back hops through the series back to the start and rest.

    

FORWARD HURDLE HOPS – WITH 180-DEGREE TURN
Purpose: To develop explosiveness and acceleration.
Procedure:
1. Stand facing a series of 3 hurdles at 12"-18" high and one yard apart.
2. Begin by hopping over the first hurdle
3. After contact with the ground immediately explode over the next hurdle.
4. Continue through the series.
5. As you hop over the last hurdle, turn 180 degrees in the air so you are now facing the row of hurdles.
6. As you land immediately explode back over the hurdle in one movement, then hop back through the series to the start and rest.
Key Points:
1. Imagine the ground to be hot coals and explode off the ground as quickly as possible.
2. Use your arms explosively to help you get off the ground and bring your knees up to hip height.
3. Keep your feet together when landing and taking off, no stutter steps or gallops between hurdles.
 

    
 

LATERAL 2-2-1 HURDLE HOPS SERIES
Purpose: To develop explosiveness and lateral coordination.
Procedure:
1. Set up three 12"-18" hurdles one Yard apart.
2. Stand in between hurdles 1 and 2.
3. With both feet together, hop over hurdles 2 and 3.
4. As you clear hurdle 3, land on your left foot and immediately explode back over hurdle.
5. Hop with both feet together over hurdle 2 and 1, then land on right foot and immediately hop back over hurdle.
6. Finish where you started.
Key Points:
1. Use your arms explosively and lift your knees up to hip height.
2. Keep your body’s center of gravity over the hurdle.
3. Spend as little time as possible on the ground.
4. Perform in a controlled manner at full speed.

    

SINGLE LEG FORWARD HURDLE HOPS
Purpose: To develop explosiveness through isolation of each leg.
Procedure:
1. Stand facing a series of 6-8 hurdles at 12" high and one YD apart.
2. Begin by hopping over the first hurdle
3. After contact with the ground immediately explode over the next hurdle.
4. Continue through the series.
Key Points:
1. Imagine the ground is hot coals and explode off the ground as quickly as possible.
2. Use your arms explosively to help you get off the ground.
3. Land on the balls of your feet first, then use your toes to push off.
Variations:
1. After jumping the final hurdle explode into a 15-YD sprint.
2. After jumping over the final hurdle, hop backwards through the series to the start
 

    
 

SINGLE LEG LATERAL HURDLE HOPS
Purpose: To develop explosiveness through isolation of one leg.
Procedure:
1. Stand lateral to a series of 6-8 hurdles at 12" high and one yard apart.
2. Hop laterally on one foot over the hurdles.
3. Go through the series then change legs.
Key points:
1. Use your arms explosively to help get you off the ground.
2. Imagine the ground is hot coals and explode off the ground as quickly as possible.
3. Push off using the balls of your feet.
Variations:
1. After clearing final hurdle, turn in the air and explode into a 15yd sprint.
2. After clearing the last hurdle, immediately hop back over the hurdle and hop back to the start.

    

FORWARD STADIUM STEP HOPS
Purpose: To develop explosiveness and speed.
Procedure:
1. Stand at the bottom of the stadium steps.
2. Hop up every step keeping both feet together.
3. Hop up 10-20 hops then walk back down.
Key Points:
1. Keep your feet together when jumping and landing.
2. Use your arms to propel you up, by swinging them back, then forwards as you push off.
Variations:
1. Begin hopping up every step then progress to every other step.
2. Hop up two steps then back one, then up two more and back one, and so on.

LATERAL STADIUM HOPS
Purpose: To develop explosiveness, speed and lateral coordination.
Procedure:
1. Stand laterally at the foot of the stadium steps.
2. Hop laterally up every step keeping both of your feet together.
3. Hop up 10-15 hops then walk back down.
4. Switch sides, face the other direction.
Key Points:
1. Keep your feet together when jumping and landing.
2. Use your arms to propel you up, by swinging them back, then forwards as you push off.
Variations:
1. Begin hopping every step then progress to every other step.
2. Hop up two steps then back one, then up two more and back one, and so on.
3. Turn your body 180 degrees while in the air so that you will be facing a different direction on each step.

FORWARD DEPTH JUMPS IN SERIES
Purpose: To develop explosiveness and speed.
Procedure:
1. Set up a series of 6-8 boxes 12" - 48" high and ~1 YD apart.
2. Begin by standing atop the first box.
3. Drop down to the ground and then explode up onto the second box.
4. Continue through the series.
Key points:
1. Use your arms explosively.
2. Spend as little time on the ground as possible.
3. Keep your feet together.
4. Go through the series as explosively as possible.
Variations:
1. Perform the depth jump series laterally.
2. Perform the depth jump series on single leg.

    
 

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