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Start your Plyometrics with linear jumps. I am going to refer to jumps as two feet at the same time and hops as one foot at a time. So we are going to go straight ahead, here I want to reinforce good technique. I want the knees to come up in front of the body into a power position as I come down to contact the ground. I also want to recover my arms in the air not after I touched the ground. I want to be quick off the ground during repeat jumps over the hurdles.
Next, do single hops. Here, we just go one leg at a time, make sure that you work right leg and left leg equally as you are doing this drills.
Lateral jumps. Now let us do the same thing. We got to move to one side, right then left.
Now let us work on our lateral explosion. We got to do single lay hops going to the side. Outside leg is going to push explosively, step over the hurdle, recover, and again push as we work down the hurdles. We are still at our good spacing here about four feet apart. So we really have to work on pushing into the ground to move the body to the side.
Now I am going to appeal a little bit to your creativity. In this case while I got set up is two jumps forward, two to the right, two forward and two left. This is going to be anything you want it to be. What we are looking for if stimulus variation and explosion. This could– for example B, two forward, two right and sprint or two forward, two left and sprint, two forward, two right and back pedal. You can change and use any skill, mixed skills and do whatever is more simulating the skills that are involved within your sport.
In this case, what I will do is down and back would be one set. And I would do say five sets in a training sessions. That is plenty of contacts. Gives you change of direction, gives you an explosiveness, body control and agility.
Over and back. Here we are going to do a little bit more power oriented with a bigger hurdle so we got more range of motion out the hips. Keep the feet Dorsey flex, toe up on this so we have quick contact and push off the ground.
On this, I recommend over and back as one repetition. Do ten repetitions in each set. Think about doing three sets of ten repetitions during a workout.
Next, let us move to hops.
I would start with over and back as one repetition. Start with five repetitions in a set. Do three sets of five repetitions the first couple of weeks then go to six, seven until you get up to about ten repetitions per set.