Plyometric Preparation 1C
Plyo Prep 1C
Foot - Eye Coordination
Order
Mobility, Muscle Activation, Movement Prep
2
3
4
5
6
7
Order
1A
2A
3A
4A
5A
1B
2B
3B
4B
1C
2C
3C
4C
5C
Exercise
Date:
Jumping & Landing
Sets
Cherry Pickers
Hip Flexor Stretching
Backward Reaching Lunge
Hurdlers Stretch
Balance Reaches - all directions
Heel Walks
Toe Taps
1
Name:
Reps
Tempo
Week:
Rest
Phase Specific Goals:
1 20 secmedium
0
1 60 sec
slow
0
1
20
slow
0
1
20
slow
0
1
20
slow
0
1 20 yds
mod
0
1 20 yds
mod
0
Sets
Reps
Tempo
Move from stationary rhythmic
movements to more dynamic
movements and linear/lateral
jumps overcones or hurdles.
Move from rhythmic landing to
'stick' of the landing, where the
athlete catches themselves as
quickly as possible in a ready to
jump position.
Rest
Load/Intensity/Focus
Rhythmic Jump Squat
Dynamic Jump Squat
Lateral Box/Stair Jump Up
Stair Repeat Jump Squats
Alternating Stair Rhythmic Bounds
1-2
10 rythmc
10
BW
1-2
10 dynmc
10
BW
1-2
10 dynmc
10
BW
1-2
10 dynmc
60
BW
1-2
20 dynmc
60
BW
2L Linear Box Jump to 1L Stick
2L Lat/Med Box Jump to 1 L Stick
1L Linear Box Jump to 1L Stick
1L Lat/Med Box Jump to 1L Stick
1-2
10 dynmc
0
BW
1-2 10/leg dynmc
0
BW
1-2
10 dynmc
0
BW
1-2 10/leg dynmc
60
BW
1/4 Turn Jump - 2 leg, then 1 leg
1/2 Turn Jump - 2 leg, then 1 leg
2L Lateral Jump - Stick (over line)
1L Lat/Med Jump - Stick (over line)
1L Lateral Bound - (over line)
1-2
6 dynmc
15
BW
1-2
6 dynmc
15
BW
1-2
10 dynmc
15
BW
1-2
10 dynmc
15
BW
1-2
10 dynmc
60
BW
Recovery & Regeneration
Equipment
Floor Mat
Myofascial Release
Foam Roller
Step
Mobility & Stretching
Stairs
Post Workout Nutrition
Anytime.
Coaching Cue's:
Notes:
Hip Hinge + Weight Over Ankles
By the end of this phase basic jumping and landing movements should look solid with
very little loss of rhythm, knee or postural control. The difference between 'rhythmic',
'dynamic' & 'jump to stick' movements should be understood.
Relaxed drop into jumps.
©
Integrative Fitness Programs
Push heels into ground.
Direct load to glutes & upper thighs.
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