Plyometrics

These exercises are explosive and help to build, power, strength and speed.  The most important element when considering performance technique is the landing.  It must be soft!  When you land from a jump, you want to softly accept your weight on the balls of your feet slowly rolling back to the heel with a bent knee and a bent  hip.  These exercises are basic, however, it is critical to perform them correctly.  Please begin these exercise using a flat cone (2 inches) or with a visual line on the field.

A.  Lateral Hops over Cone (30 seconds)               

Elapsed Time:  4.5 – 5min

Purpose:  Increase power/strength emphasizing neuromuscular control

Instruction:  Stand with a 2” cone to your left.  Hop to the left over the cone softly landing on the balls of your feet land bending at the knee.  Repeat this exercise hopping to the right.   Progress to Single leg hops

B.  Forward/Backward Hops over cone (30 sec)               

Elapsed Time:  5 – 5.5 min

Purpose:  Increase power/strength emphasizing neuromuscular control

Instruction:  Hop over the cone softly landing on the balls of your feet and bending at the knee.  Now, hop backwards over the ball using the same landing technique.  Be careful not to snap your knee back to straighten it.  You want to maintain a slight bend to the knee. 
   
C.  Single Leg hops over cone (30 seconds)               

Elapsed Time:  5.5 – 6 min

Purpose:  Increase power/strength emphasizing neuromuscular control.

Instruction:  Hop over the cone landing on the ball of your foot bending at the knee.  Now, hop backwards over the ball using the same landing technique.  Be careful not to snap your knee back to straighten it.  You want to maintain a slight bend to the knee.  Now, stand on the left leg and repeat the exercise.  Increase the number of repetitions as needed. 

D.  Vertical Jumps with headers (30 seconds)                      

Elapsed Time:  6 – 6.5 min

Purpose:  Increase height of vertical jump.

Instruction:  Stand forward with hands at your side.  Slightly bend the knees and push off jumping straight up.  Remember the proper landing technique; accept the weight on the ball of your foot with a slight bend to the knee. 
 
E.  Scissors Jump (30 seconds)                   

Elapsed Time:  6.5 – 7 min

Purpose:  Increase power and strength of vertical jump.

Instruction:  Lunge forward leading with your right leg.  Keep your knee over your ankle.  Now, push off with your right foot and propel your left leg forward into a lunge position.  Be sure your knee does not cave in or out.  It should be stable and directly over the ankle.  Remember the proper landing technique; accept the weight on the ball of your foot with a slight bend to the knee.  Repeat 20 times.