Plyometric Workout

Low intensity and High intensity workouts

• Plyometric workout help build muscle strength, muscle endurance, and explosiveness.

• Completing multiple exercises in a row is a technique developed by Istvan Javorek who has trained multiple Olympic medalists.

Workouts• Select four or five exercises.• Complete them in succession.

Example: 10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hopsRest10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hopsRest10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hops

Move on to new set of exercisesI would pair the box jumps togetherThen the high intensity together.Then the upper body workouts

Set 1

• Squat Jumps• Split leg jumps• Tuck jumps• Single leg lateral hops

Squat Jumps

Split Squat Jumps

Tuck Jumps

Single Leg Lateral Hops

Set 2

• Jump to box• Lateral jump to box• Lateral box push offs• Lateral hurdle jumps

Jump To Box

Lateral Jump to Box

Lateral Box Push Offs

Lateral Hurdle Jumps

Set Three

• Bounding ( for height, for distance)• Zig zag hops• Rings jumps ( multiple patterns)• Depth jumps (box)

Bounding

Box Drill with Rings

Zig Zag Hops

Depth Jumps

Set four(Upper Body)

• Overhead throws• Side throws• Overback throws• Slams• Plyopush-up

Overhead Throw

Side Throw

Overback Toss

Slams

Explosive Starts

Single Arm Throws

Squat Throws

Plyo-Pushups