Plyometric drill part 2
Power skip for distance
Intensity: Low
Direction of jump: Horizontal and vertical
Instructions: Start standing tall with one leg lifted so the hip and knee are both flexed to 90°. Use reciprocal arm action (opposite arm and leg). Perform a quick countermovement, then jump forward and up off the same leg. Land and immediately repeat on the opposite leg. Focus on both height and distance on each skip.
Power skip for height
Intensity: Low
Direction of jump: Vertical and horizontal
Instructions: Start standing tall with one leg lifted so the hip and knee are both flexed to 90°. Use a double arm swing. Jump upward off one leg while driving the opposite thigh up to increase hip flexion. Emphasize vertical height, then repeat on the opposite leg.
Backward skip
Intensity: Low
Direction of jump: Backward, horizontal, and vertical
Instructions: Start standing tall with one leg lifted so the hip and knee are both flexed to 90°. Use a double arm swing. Jump backward and land on the same leg. Keep the non-skipping leg flexed at the hip and knee. Repeat on the opposite leg.
Lateral skip
Intensity: Medium
Direction of jump: Vertical and lateral
Instructions: Start standing tall with one leg lifted so the hip and knee are both flexed to 90°. Use reciprocal arm action. Jump laterally off one leg while keeping the opposite leg in a flexed position. Land and immediately repeat on the same side for the prescribed reps, then switch legs.
Bounding
Intensity: Medium
Direction of jump: Horizontal and vertical
Instructions: Start jogging at a comfortable pace. Begin with the left foot forward. Push off the left foot and drive the right leg forward until the thigh is parallel with the ground and the knee is flexed to 90°. Use both arms to assist during takeoff. Land on the right leg and immediately repeat on the opposite leg. Bounding is an exaggerated form of running aimed at maximizing distance per stride.
Single-leg push-off
Intensity: Low
Direction of jump: Vertical
Instructions: Use a plyometric box (6-18 inches). Stand facing the box with one foot on the box and the other on the ground. Use the foot on the box to push off and jump vertically. Land with the same foot back on the box and immediately repeat. Use a double arm swing. To increase intensity, raise the box height.
Alternate-leg push-off
Intensity: Low
Direction of jump: Vertical
Instructions: Use the same setup as the single-leg push-off. Push off the foot on the box, but land with the opposite foot on the box. Alternate feet on every jump. Keep the arm swing controlled and the jump height moderate.
Lateral push-off
Intensity: Low
Direction of jump: Vertical
Instructions: Stand to one side of the box with one foot on top and one on the ground. Push off the foot on the box and jump vertically. Land with the same foot back on the box and repeat. Switch sides after completing reps. Begin with a 6" box height.
Side-to-side push-off
Intensity: Medium
Direction of jump: Vertical
Instructions: Use the same setup as the lateral push-off, but jump over the box from side to side. Land with the opposite foot on the opposite side of the box. Use a double arm swing and keep foot placement precise. Alternate sides on each rep.
Double-leg box jump
Intensity: Low
Direction of jump: Vertical and slightly horizontal
Instructions: Face the box in a squat stance with feet shoulder-width apart. Perform a countermovement, then jump onto the top of the box using both legs. Land in a half-squat, then step down before repeating. Begin with box heights between 6-42 inches.
Single-leg box jump
Intensity: High
Direction of jump: Vertical and slightly horizontal
Instructions: Use the same movement as the double-leg version, but perform it on one leg. Start standing on one leg in front of the box. Jump up using the single leg, land softly in a half-squat on that same leg, step down, and repeat. Increase box height for more difficulty.
Squat box jump
Intensity: Medium
Direction of jump: Vertical and slightly horizontal
Instructions: Face the box in a half-squat position with hands behind your head. Jump vertically onto the box, land in a half-squat, step down, and repeat. Focus on controlled form rather than maximal height. Great for reinforcing squat positioning and power.
Lateral box jump
Intensity: Medium
Direction of jump: Vertical and slightly horizontal
Instructions: Stand to the side of a plyometric box in a comfortable stance. Perform a countermovement, then jump onto the box using both legs. Land in a half-squat, then step down and repeat from the opposite side. Begin with a 6-inch (15 cm) box and increase height as needed.
Drop freeze
Intensity: Medium
Direction of jump: Vertical
Instructions: Stand on top of a plyometric box (12-42 inches). Step off the box and land on the floor with both feet, absorbing the force with bent knees. Pause momentarily, then step back up and repeat. Maintain good posture on landing, and avoid jumping or lowering your center of gravity before stepping off.
Depth jump
Intensity: High
Direction of jump: Vertical
Instructions: Step off a box (12-42 inches) and land with both feet. Immediately jump vertically as high as possible using a countermovement. Keep ground contact time short and minimize forward movement. Start with a box height of 12 inches (30 cm) and increase as tolerated.
Depth jump to second box
Intensity: High
Direction of jump: Vertical and horizontal
Instructions: Use two boxes of equal or varied height. Step off the first box, land on the ground, and immediately jump forward onto the second box. Begin with the boxes placed 24 inches (61 cm) apart. Focus on minimizing ground contact time and maintaining proper alignment.
Squat depth jump
Intensity: High
Direction of jump: Vertical
Instructions: Step off a box and land in a squat position (hip and knee joints at 90°). Immediately jump vertically as high as possible, aiming to land again in the same squat position. Use minimal horizontal movement. Maintain form and minimize ground contact time.
Depth jump with lateral movement
Intensity: High
Direction of jump: Vertical and lateral
Instructions: Step off a box and land on both feet. At the moment of landing, a partner signals left or right. Immediately sprint in the signaled direction. Emphasize a quick response and lateral explosion. Maintain a stable torso and short ground contact.
Depth jump - forward
Intensity: High
Direction of jump: Vertical and horizontal
Instructions: Stand upright on a plyometric box with feet shoulder-width apart and toes near the edge. Step off the box and land on both feet. Immediately jump forward as far as possible upon landing. Minimize ground contact time. Increase box height for more intensity. Start with a 12-inch box.
Depth jump with 180° turn
Intensity: High
Direction of jump: Vertical and horizontal
Instructions: Stand upright on a plyometric box with feet shoulder-width apart and toes near the edge. Step off the box and land on both feet. Jump upward as high as possible while turning 180° to land facing the opposite direction. Minimize ground contact time. Start with a 12-inch box.
Single-leg depth jump
Intensity: High
Direction of jump: Vertical
Instructions: Stand upright on a plyometric box with feet shoulder-width apart and toes near the edge. Step off the box and land on one foot. Immediately jump as high as possible with the same leg. Perform only if experienced with other depth jump variations. Start with a 12-inch box.
Chest pass
Intensity: Low
Direction of throw: Forward
Instructions: Stand upright with feet shoulder-width apart, facing a partner or rebounder about 10 feet away. Hold the ball at chest level with elbows flexed. Throw the ball by extending the elbows with both arms. Catch the return and repeat. Start with a 2-pound ball and increase as needed.
Overhead throw
Intensity: Low
Direction of throw: Forward and down
Instructions: Stand upright with feet shoulder-width apart, facing a partner or rebounder about 10 feet away. Raise the ball overhead. Throw the ball downward to the rebounder/partner. Catch the return and repeat, or bounce the ball on the ground for a rebound catch. Start with a 2-pound ball and increase as needed.
Diagonal throw
Intensity: Low
Direction of throw: Forward and diagonal
Instructions: Stand upright with feet shoulder-width apart, facing a partner or rebounder about 10 feet away. Raise the ball over one shoulder with elbows flexed. Throw the ball diagonally over that shoulder. Catch the return over the opposite shoulder and repeat. Start with a 2-pound ball and increase as needed.
One-arm throw
Intensity: Medium
Direction of throw: Forward
Instructions: Stand upright with feet shoulder-width apart, facing a partner or rebounder about 10 feet away. Hold the ball in one hand with the shoulder abducted to 90° and the elbow flexed to 90°. Throw the ball to the partner/rebounder using one arm. Catch the return and repeat. Increase intensity by using a heavier ball. Start with a 1-pound ball.
Chest throw from supine position
Intensity: High
Direction of throw: Upward
Instructions: Lie on the ground with elbows extended and shoulders flexed to 90°. Have a partner drop the ball from above. Catch the ball and immediately throw it back to the partner. Start with a 2-pound ball and a 12-inch box for height.
Push-up with medicine ball
Intensity: Medium
Direction of movement: Vertical
Instructions: Start in a push-up position with both hands on the medicine ball and elbows extended. Lower your chest by letting your hands drop off the ball to the floor. Explosively push up and place your hands back on the ball. Begin with a 5-pound ball.
Sit-up and throw
Intensity: Medium
Instructions: Sit on the ground with your trunk at a 45° angle. Catch the ball from your partner. Allow minimal trunk extension, then immediately return the ball to the partner. Start with a 2-pound ball and increase weight as needed. Focus on abdominal engagement as you return the ball.