If speed and explosive strength are key to your performance then, this kind of program is a must. This plyometric circuit will lead you to jump higher and further, to run quicker and faster, to throw an object or ball farther and to lift bigger weights with more ease.
This program doesn't require a lot of space, so you can perform it at home or at the gym with your partner or the help of a sport expert. The equipment needed is a jump rope, mat, medicine ball and one or two benches.
Warm-up
- Run in place: 1 minute
- Knees to your chest: 15 seconds
- Heels to buttocks: 15 seconds
- Run in place: 1 minute
- Spread then close your feet: 15 seconds
- One foot to the front and the other to the rear, switch repeatedly: 15 seconds
- Single leg hop right foot: 10 seconds
- Single leg hop left foot: 10 seconds
- Run in place: 1 minute
- Jump both knees up to your chest: 5-10 repetitions.
- Run in place: 30 seconds
- March in place: 30 seconds.
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Circuits
Perform 2 Sets from each circuit, 2 minutes rest between each set and circuit.
Circuit 1:
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Depth jumps: 5 jumps.
Chest Pass (Medicine Ball): 10-15 passes.
Explosive Medicine Ball Sit ups: 10-15 repetitions.
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Circuit 2:
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Explosive jumping squats: 5-10 repetitions
Lying bench press throw (Medicine Ball): 10-15 throws
Explosive Medicine Ball Leg Raises: 10-15 repetitions
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Circuit 3:
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Jump on and between two benches: 10-15 jumps /or Depth Jumps Long Jump: 5 jumps (you need to jump to the front and surpass a particular point instead of jumping up).
Overhead pass (Medicine Ball): 10-15 passes
Block on start-up Leg Raises: 5-10 repetitions
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Circuit 4:
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Quick Jump rope: 30 seconds
Below to up pass (Medicine Ball): 10-15 passes
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In place Sprint Skips: 10 seconds
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N.B.
In order to increase the intensity of each exercise you may do the following:
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Depth jumps: you may increase the height of the start-up position, increase the number of jumps, or decrease the interval time between each jump.
Medicine ball passes: you may increase the number of passes, increase medicine ball weight, or increase the distance between you and your partner.
Jumping squats: you may place a weight or barbell over your shoulders, or increase the repetitions.
Sprint skips: you may increase the time of sprint.
Jump rope: you may increase the time of jumping, speed of the movement or the repetitions in a certain time limit.
Cool Down
Stretching:
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Hamstrings
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Quadriceps
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Calf Stretch
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Upper Body Stretch 1 and 2.
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Mid Body Stretch.
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