Plyometric exercises

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1 Plyometric exercises 1 - Agility ladder training, lateral, frontal and back speed and change of direction while enhancing balance, rhythm and body control. You can also use cones for this kind of exercise. 2 - Place feet together and hop side to the side and then forward and then backwards. 3 - Jump over a ball or other obstacle keeping feet together and then change to just on one foot. Alternate front to back and side to side. 4 - Box Jumps Basically, you jump on and off of a sturdy box or platform to develop your vertical jump. Typically, you use two feet, especially for higher elevations, but more rigorous sessions can be done with a smaller box and both feet. 5 - Down Jumps/Depth Jumps While standing on a platform, jump down. But during the descent of the jump, prepare yourself for an immediate jump upwards again. 6 - Tuck Jumps All you do is pull your legs up into your body while jumping. 7 - Split-Jumps - Stand in staggered stance with right foot in front, lower into lunge position, keeping chest up and core tight, jump up as high as possible, scissor-kick your legs and land with left leg forward. Alternate forward leg each set 300 Yard Shuttle The 300-yard shuttle is a very tough agility movement. The athlete will be going a twenty-five yard distance. The objective is to move between the lines as quickly as possible until 12 complete trips are completed, which equals 300 yards. The goal is to complete the drill in less than 65 seconds and to continue improving the time. A 25 yards B Place 5 cones 5 yards away from the middle marker as shown above. Start in the middle and sprint to a cone and back to the middle, continue to run to each cone (5 runs). Repeat 5 times with a 30 second break between each set. 5 YARDS

2 Agility Set up cones as shown below. Start at one of the outside cones, sprint to cone on the diagonal opposite, shuffle step to the cone on the side, sprint backwards to the cone on the diagonal opposite, and shuffle step again. Repeat as many times as possible in one minute. Repeat 5 times with a 30 second break between each set. Ball Skills Workout You can accommodate the ball skills workout either at the same day as weights or running. - It is fine to change the sequence of activities or add/change things to emphasize a weak area or a particular skill. - Warm up for 5 by dribbling the ball with quick touches changing direction and speed. Use all parts of the foot and stay in a small space where lots of touches and turns are required. Try to do different touches and turns. Rest by walking for 30 seconds between each exercise in this section 1. Dribble in a figure 8 around markers yards apart alternating with the inside and outside of both feet. As you dribble around one marker, accelerate to the next as if you were beating an opponent. (Do 8 figure 8's, 4 w/each foot twice) 2. Put a marker about 20 yards from a starting point: Sprint-dribble to the marker and stop the ball, sprint back to the starting point, sprint back to the ball, collect it and sprint dribble back to the starting point (twice) 3. Toss the ball high up in the air. Collect it with different body parts (feet, thigh, or chest) and sprint (dribbling) away (10 times) 4. Put two markers down about 7 yards apart. Sprint from cone to cone using a specific turn or move (10 times with 4 different turns)

3 May miles run Guys: Ladies: Interval training - sprint 120 yds. and jog 50 yds reps Yard Shuttle - 4 sets of 300 yards sprint. - 5 rest pyramid sprint - 50m, 100m, 150m, 200m, 150m, 100m, 50m - 3 sets - 45 rest 6 7 Speed workout - 10x20 yds. - 8x40 yds. - 6x60 yds seconds rest Plyometric + 5 yards sprint - 7 sets of different exercises of 6 reps each sets Agility drill - 8 sets 8 Graduation 3:

4 JUNE sets of 1 mile run -Guys: 7 - Ladies: 8-4 resting Interval training - sprint 120 yds. and jog 50 yds reps Yard Shuttle - 4 sets of 300 yards sprint. - 4 rest pyramid sprint - 50m, 100m, 150m, 200m, 150m, 100m, 50m - 3 sets - 30 rest Speed workout - 10x20 yds. - 8x40 yds. - 6x60 yds seconds rest Plyometric + 5 yards sprint - 7 sets of different exercises of 6 reps each sets

5 JULY 2015 ` 1 2 Agility drill - 10 sets sets of 1 mile run -Guys: 7 - Ladies: 8-3 rest between reps Interval training - sprint 120 yds. and jog 50 yds reps Speed workout - 12x20 yds. - 10x40 yds. - 8x60 yds seconds rest Plyometric + 5 yards sprint - 7 sets of different exercises of 6 reps each Yard Shuttle - 4 sets of 300 yards sprint. - 4 rest sets between sets 31

6 AUGUST pyramid sprint - 50m, 100m, 150m, 200m, 150m, 100m, 50m - 4 sets - 45 rest Agility drill - 10 sets - 1 rest CLASSES START

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