Plyometrics exercises for your entire body.

Introduction:

This progression is to provide more of an elastic and reactive execution than the normal countermove leap.

Starting position:

Begin in the same position as the depth jump.

Action sequence:

Drop or fall from from the elevated surface, landing in takeoff position, and initiate takeoff immediately upon touchdown. The leap is performed by gaining distance and height outward. The leap is a single, intense effort; therefore it is helpful to have a pit of sand or foam to cushion the landings.

Introduction:

Do this drill preferably on a multiple-angle box or similar apparatus, which you must securely attach to the ground so it does not move or slip while you are performing the hops. The angle hops improve balance and lateral movement. This drill is useful in Alpine skiing, tennis, football, and gymnastics, as well as other sports.

Introduction:

As pogo is for jumps, prancing is the beginning progression for bounding. Project the hips horizontally off a two-foot landing and takeoff. It is important to perform this drill with takeoffs and landings on both feet simultaneously.

Instruction:

For this exercise you will need boxes, benches, or a sturdy, elevated platform between 12 and 24 inches high.

Introduction:

Use a dumbbell, kettlebell, handled medicine ball, or similar object weighing 15 to 30 pounds as in the horizontal swing. In addition to the athletic applications for the horizontal swing, the vertical swing is beneficial for weightlifting, Nordic skiing, wresting, volleyball, and swimming.

Introduction:

Perform this exercise on a flat, semiresilient surface. It is a basic drill for developing power throughout the entire torso and applies to many sports. The primary emphasis is to attain maximum height and vertical reach with every effort.