PLYOMETRICS
...rm drills before plyometrics. Always cool-down and stretch afterwards. First Phase Plyos – Low intensity, focus on technique 1 X 10 front cone hops 2 X 20 single leg push-offs (12 in.) 2 X 20 alt push-offs (12 in.) 2 X 30 second segments of the box drill 2 X 10 front box jumps (12 in.) 3 X 3 double leg hops 1 X 5 standing triple jumps (with pit) 3 X 40m alternate leg bounding with double-arm action Second Phase Plyos – Medium Intensity 3 X 10 front cone hops 3 X 5 double leg hops – regular and for distance 1 X 5 standing triple over barrier (with pit) 3 X 40m alt leg bounding with double-arm action 3 X 15 stair hops 3 X 40m combo bounding with double-arm action 3 X 5 barrier hops (hurdle) Third Phase Plyos – Medium/High Intensity 3 X 10 single leg hops 5 X 3 double leg hops into 40m sprint 3 X 5 standing long for distance (with pit) 5 X 40m combo boundin...