WHAT DO YOU DO????

Lower Body Plyometric Exercises
Bounding
1. Mark out a series of small cones or obstacles about 3 feet apart in a straight line. The number of obstacles depends on the number of repetitions you are performing.
2. Start behind the first obstacle in a semi squat position.
3. Jump as high and far as possible over each obstacle. It's a good idea to practise first to gauge how far apart you should set the markers. Again try to minimise ground contact time.
4. You can use anything to jump over, a training top or even just a line on a track.

Depth Jumps
1. Stand on a box, bench or sturdy chair approximately 30-40cm high.
2. Step off the bench (don't jump off) and as soon as you land explode vertically as high as you can.
3. Try to minimise ground contact time i.e. don't sink down into a deep squat before jumping up.

Hurdle Jump With Sprint
1. Place 3 hurdles a few feet apart. Set them to knee height to begin with.
2. Stand with your feet shoulder width apart behind the first hurdle. Knees should be bent in a squat position.
3. Jump over the first hurdle. As soon as you land jump the next hurdle. Keep ground contact time to a minimum i.e. don't squat right down as you land.
4. As you land after the final hurdle sprint for 20 yards.
5. As with all plyometric exercises rest thoroughly (3-5 mins) before repeating.

Jump Running
This is one of the easiest plyometric exercises. Simply run in 'slow motion' landing on alternate feet. Try to achieve as much height and distance with each stride as possible.

For every right and left foot strike, count one repetition.

Lateral Jumps
1. Stand alongside a bench, box or cone approximately 30cm high.
2. Keeping your feet hip distance apart jump sideways as high over the obstacle as possible.
3. Immediately jump back to the start position minimising ground contact time. This counts as one repetition.
4. You can use anything to jump over, a training top or even just a line on a track. Just make sure you discipline yourself to jump as high as possible.

Ricochets
1. Mark out a small box shape on the floor (about 2 feet square) with paint or chalk.
2. Keeping your feet together, start at one corner of the box and perform small jumps from corner to corner in a random manner.
3. For this exercise the emphasis should be on speed and rate of leg movement rather than height.
4. Each ground contact is 1 repetition.

Single Leg Hops
1. Standing on one foot bend your knee slightly.
2. Staying on the same foot try to gain as much height and distance with each hop. Keep ground contact time as short as possible.
3. Hop for the desired number of repetitions and repeat with the other leg.

Tuck Jumps
1. Stand with feet shoulder-width apart and knees slightly bent.
2. Jump up and bring your knees to your chest.
3. As you land repeat immediately keeping ground contact time to a minimum.
4. Repeat for the desired number of repetitions.