Plyometric Program

Weeks Drills Sets x Reps Rest Interval Sessions

1,2,3

- 6 Low Intensity

- 2 x 10 2 min 2 x week

4, 5, 6

- 3 Low - 3 Medium

- 2 x 10 2-3 min 3 x week

7, 8, 9

- 6 Medium - 3 x 10 2-3 min 3 x week

10, 11, 12

- 3 Medium - 3 High

-Med 3x10, - High 2x10

2-3 min 3 x week

13, 14, 15 - 4 High

- Non-Box 3x10 - Box 2-3x10

2-3 min 3 x week

Plyometric Exercises

Low Intensity Medium Intensity High Intensity - Line Jumps - Line Hops - Squat Jump

- Split Squat Jump

- Cycled Split Squat

Jump

- Box Jump : Under 12”

- Quick Foot Taps

- Lateral Box Touches

- Pike Jump - Tuck Jump - Standing Triple Jump - Standing Long Jump - Double Leg Zig-Zag Hop

- Single Leg Zig-Zag Hop

- Alternate Leg Bound - Box Jump 12” – 18” - Lateral Box Jump : 18- - Single Leg Box Jump

- Double Leg Vertical Power Jump

- Single Leg Vertical

Power Jump

- Single Leg Tuck

Jump

- Depth Jump Landing

- Box Jump : Over 18”

- Reactive Jump

- Off & Up

- Off & Sprint

- Off & On

- Lateral Box Jump : 18+