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So the simple plyometrics. Here's a Box Drop. We start from the top, we drop down and respond to the ground and jump back up. It's not up-down, it's down-up.
Keep the toes pulled up towards the shins, so we respond by quickly pushing off the ground. Our ankle is cocked and loaded, we have good control of the core of our body as we bounce off the ground rapidly.
Box Runs, here we're simply going to switch feet touching the top of the box. It's quick response to the ground. Count your right leg 10 times, do 3 steps of 10. Keep the toe pulled up toward the shin, so the ankle is cocked and loaded, and can quickly respond to the ground. Match the arm action to the running motion.
Now let's do side to sides. These are great for lateral movement and cutting. Keep the course stable, the chest up, suck and tuck the belly button and back. That means suck in your belly button, tuck in your back to stabilize your core. Touch and go, touch and go as we move laterally.
Now let's go to multiple boxes. We're going to go ahead, just go up-down, up-down, up-down. This is more like a pogo stick type jump, we just quickly respond to the ground, keeping the hips tall, the legs almost straight. We want the ankles and knees to be quick to respond to the ground. Pop off the ground like a pogo stick, bouncing off the ground, use the arms, and bounce, pull the toes up towards the shins.
For great difficulty, we can go to one-foot hops. Use the right foot all the way down through. Bounce and lift, bounce and lift, this is great balance, great agility. We need this strength, we need this explosiveness off a one leg at a time, just like you run in a soccer game.
Do 5 times through with your right, and then 5 times through with your left.
Drop and sprint, here we're going to use a 12-inch box, we're simply going to drop with full speed, land and explode into a sprint. This is a simple 5 yard drill.
Drop, explode, first step explosion. This is a great drill for that stretch reflex of explosive acceleration.
BOX JUMPS & HOPS DETAILS
• Complete 3 sets of 10 repetitions for each drill. • Adjust box heights to the skills of the athletes.