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PLYOMETRIC DRILLS
LOWER BODY UPPER BODY
PLYOMETRIC DRILLS PLYOMETRIC DRILLS
Jumps in Place Throws Two-Foot Ankle Hop Chest Pass Squat Jump Two-Handed Overhead Throw Jump and Reach Two-handed Side-to-Side Throw Double-Leg Tuck Jump Power Drop Split Squat Jump Single-Leg Tuck Jump Trunk Plyometrics Pike Jump 45 Degree Sit-Up Standing Jumps Double Leg Vertical Jump Jump Over Barrier Multiple Hops and Jumps Double Leg Hop Double-Leg Zigzag Hop Single-Leg Hop Front Barrier Hop Lateral Barrier Hop Box Drills Single-Leg Push-Off Alternate-Leg Push-Off Lateral Push-Off Side-to-Side Push-Off Jump to Box Squat Box Jump Lateral Box Jump Jump From Box
LOWER BODY PLYOMETRIC DRILLS
JUMPS IN PLACE
Two-Foot Ankle Hop Direction of Jump: Verticle Starting Position: Get into a comfortable, upright stance with feet shoulder width apart. A rm A ction: None or double arm Preparatory Movement: Begin with a Slight Countermovement Upward Movement: Hop up, with primary motion at the ankle joint Downward Movement: Land in the starting Position and immediately repeat hop. Note: This drill should be performed with little horizontal (forward or backward) or lateral movement. Squat Jump Direction of Jump: Vertical Starting Position: Get into a squat position (thighs slightly above parallel with the ground) with feet shoulder-width apart. Interlock fingers and place hands behind head. A rm A ction: None Preparatory Movement: None Upward Movement: Explosively jump to maximum height. Downward Movement: Land in the squat position and immediately repeat the jump. Jump and reach Direction of Jump: Vertical Starting Position: Get into a comfortable, upright stance with feet shoulder-width apart. A rm A ction: Double arm with reach at top of jump Preparatory Movement: Begin with a countermovement Upward Movement: Explosively jump up and reach for an object or target Downward Movement: Land in starting position and immediately repeat jump. Note: Emphasis is on verticle height with minimal delay between jumps.
Single Leg Tuck Jump Direction of Jump: Vertical Starting Position: Get into a comfortable, upright stance on one foot. The no jumping leg is held in a stationary position with the knee flexed during the exercise A rm A ction: Double Arm Preparatory Movement: Begin with a countermovement. Upward Movement: Explosively jump up. Pull the knee of the jumping leg to the chest, grasp the knee with both hands, and release before landing. Downward Movement: Land in the starting position and immediately repeat the jump using the same leg.
- Repeat with the opposite leg after a brief rest. Pike Jump Direction of Jump: Vertical Starting Position: Get into a comfortable, upright stance with feet shoulder-width apart. A rm A ction: Double Arm Upward Movement: Explosively jump up. Keeping the legs straight and together, try and lift them to the front and try and touch the toes with the hands. Downward Movement: Land in the Starting Position and immediately repeat the jump.
STANDING JUMPS
Double Leg Vertical Jump Direction of Jump: Vertical Starting Position: Get into a comfortable, upright stance with feet shoulder-width apart. A rm A ction: Double Arm Upward Movement: Explosively jump up, using both arms to assist, and reach for a target or just up to the ceiling. Downward Movement: Land in the starting position and repeat the jump. Allow recovery time between jumps.
Jump over Barrier Direction of Jump: Horizontal and Vertical Equipment: a barrier such as a cone or hurdle Starting position: Get into a comfortable, upright stance with feet shoulder-width apart. A rm A ction: Double Arm Upward Movement: Jumpover a barrier with both legs, using primarily hip and knee flexion to clear the barrier. Keep knees and feet together without lateral deviation. Downward Movement: Land in the starting position and repeat the jump
MULTIPLE HOPS AND JUMPS
Double-Leg Hop Direction of Jump: Horizontal and Vertical Starting Position: Get into a comfortable, upright stance with feet shoulder-width apart. A rm A ction: Double Arm Upward Movement: Jump as far forward as possible. Downward Movement: Land in the starting position and immediately repeat the hop. Double-Leg Zigzag Hop Direction of Jump: Diagonal Equipment: Place about 10 Hurdles about 18-24 inches apart in a zigzag pattern. Starting Position: Get into a comfortable, upright stance with feet shoulder-width apart. Stand on the outside of the first hurdle. Elbows should be flexed 90 degrees and held at the sides of the body. A rm A ction: Double Arm Upward Movement: Jump from the outside of the first hurdle to the outside of the second, keeping the shoulders perpendicular. Singe-Leg Hop Direction of Jump: Horizontal and Vertical Starting Position: Get into a comfortable, upright stance on one foot. the no jumping leg is held in a stationary position with the knee flexed during the exercise. A rm A ction: Double Arm Upward Movement: Explosively jump forward, using both arms to assist.
Preparatory Movement: None Upward Movement: Jump up using the foot on the box to push off. Downward Movement: Land with the same foot on the box; this foot should land just before the ground foot. Immediately repeat the movement. Note: Intensity can be increased by increasing the height of the box. Alternate-Leg Push-Off Direction of Jump: Vertical Equipment: Plyometric box 6-18 inches high Starting Position: Stand facing the plyometric box with one foot on the ground and one foot on the plyometric box. The heel of the foot on the box should be near the box’s closest edge. A rm A ction: Double arm Upward Movement: Jump up using the foot on the box to push off. Downward Movement: Land with the opposite foot on the box; this foot should land just before the ground foot. Immediately repeat the movement, reversing the feet each repetition. Note: Intensity can be increased by increasing the height of the box. Lateral Push-Off Direction of Jump: Vertical Equipment: Plyometric Box Starting Position: Stand to one side of the plyometric box with one foot on the ground and one foot on the box. The inside of the foot on the box should be near the box’s closest edge. A rm A ction: Double Arm Upward Movement: Jump up using the foot on the box to push off. Downward Movement: Land with the same foot on the box; this foot should land just before the ground foot. Immediately repeat the movement Note: Intensity can be increased by increasing the height of the box.
Side to side Push-Off Direction of Jump: Vertical Equipment: Plyometric box Starting Position: Stand to one side of the box with on foot on the ground and one foot on the box. The inside of the foot on the box should be near the box’s closest edge A rm A ction: Double Arm Upward Movement: Jump up and over the box to push off. Downward Movement: Land with the opposite foot on the opposite side of the top of the box; this foot should land just before the ground foot. Immediately repeat the movement to the opposite side. Note: Intensity can be increased by increasing the height of the box. Jump to Box Direction of Jump: Vertical and slightly horizontal Equipment: Plyometric box Starting Position: Facing the plyometric box get into a comfortable, upright stance with feet shoulder-width apart. A rm A ction: Double arm Preparatory Movement: Begin with a counter movement. Upward Movement: Jump onto the top of the box using both legs Downward Movement: Land on both feet in a half squat position, step down and repeat. Note: Intensity can be increased by increasing the height of the box. Squat Box Jump Direction of Jump: Verical and slightly horizontal Equipment: Plyometric box Starting Position: Facing the plyometric box with hands clasped behind head, get into a comfortable, upright stance with feet shoulder-width apart. Preparatory Movement: Begin with a counter movement. Upward Movement: Jump onto the top of the box using both legs. Downward movement: Land on both feet in a half squat position, step down from box and repeat. Note: Intensity can be increased by increasing the height of the box.
A rm A ction: Using both arms, throw the ball to the wall or partner, keeping the elbows extended. When the partner returns the ball or the ball comes back from the wall, catch it, return to the starting position, and immediately repeat the Throw. Note: intensity may be increased by increasing the weight of the ball. Two-Handed Side-to-Side Throw Direction of Throw: Forward and diagonal Starting Position: Feet shoulder-width apart; face the wall or partner about 10ft away. Raise the ball in both hands to a position over one shoulder with the elbows flexed. Preparatory Movement: Begin with a counter movement (a countermovement for a plyometric throw would be moving the arms slightly backwards before the actual throw) A rm A ction: Using both arms throw the ball to the wall or partner by extending the elbows. When the partner returns the ball catch the ball over the opposite shoulder and immediately repeat the throw. Preparatory Movement: Begin with a counter movement (a countermovement for a plyometric throw would be moving the arms slightly backwards before the actual throw) Power Drop Direction of Throw: Upward Starting Position: Lie supine on the ground with elbows extended and both shoulders in approximately 90 degrees of flexion; head should be near the partners feet. The partner should be standing over with the medicine ball held above the athletes arms. A rm A ction: When the partner drops the ball, catch it using both arms and immediately throw the ball back up to the partner.
TRUNK PLYOMETRICS
45 Degree Sit-Up Starting Position: Sit on the ground with the trunk at an approximately 45 degree angle. The partner should be in front with the medicine ball. Preparatory Movement: The partner throws the ball to your outstretched hands. Downward A ction: Once the partner throws the ball, catch it using both arms, allow minimal trunk extension, and immediately return the ball to the partner. Note: The force used to return the ball to the partner should come predominantly from the abdominal muscles.
