Plyometric Exercises

1. Side-to-Side Hops (1m in place) 2. Knee Raises (10m down & back) 3. Front to Back Hops (1m in place) 4. Under Hurdle Lunge (10m down & back) – stay low and dip your head/neck low 5. Jumping Jacks (1m in place) 6. Over Head Stretch (10m down & back) – make sure to lunge and alternate legs 7. Seal Jacks (1m in place) – bring hands together in front of chest, instead of over head 8. Walking Crossover (10m down & back) – right foot over left foot and touch toes, switch 9. Iron Cross (1m in place) – similar to a Seal Jack, but scissor hands/arms instead & cross alternate feet when landing 10. Walking Reach (10m down & back) – left leg down, right leg back & lean down and touch ground with hands shoulder width 11. In & Out Plyo (1m in place) – hands behind back while squatting & legs go in and out without touching 12. Walking Quad Stretch (10m down & back) – grab right ankle and reach with left hand down while pushing off with calf muscle, switch on the way back 13. In-Out with Squat (1m in place) – keep hands on quads and dip low quickly, while moving feet quickly on the up (athletes should be slow coming down) 14. Lateral Hip Press (10m down & back) – left leg over right, pushing butt out going down, switch on the way back 15. In-Out with Twist (1m in place) – go down like squat but twist hips when you come up & feet should be quick 16. Pivotal Squat (10m down & back) – squat and turn with lead leg back and forth, get butt low! 17. Modified Burpee (1m in place) – go down on hands bending knees, then kick out feet and bring back before going back up 18. Forward Inch Worms (10m down & back) – down on hands and slowly bring feet up to 90˚ 19. Deep Squat Jumps (1m in place) – down with hands together, elbows touching knees and small reach ups 20. Reverse Inch Worm (10m down & back) – on hands, kick feet out & slowly inch up with hands to 90˚ 21. Dot Drill Forward & Back (1m in place) – stay on your toes 22. Pivotal under Hurdle (10m down & back) – get low and turn with lead leg 23. Dot Drill Forward with a Reverse (1m in place) – same as above, just jump turn at outer marks 24. Lunge with Rotation Arms Out (10m down & back) – low lunge, but turn when down (keep foot under the knee) 25. Split Jumps (1m in place) – in place lunges with opposite arms going up 26. Leg Cradle (10m down & back) – pull up on left ankle in front, while pushing off right foot (cradle your foot!) 27. Side to Side Skier (1m in place) – keep legs wide & apply proper arm movements 28. Rabbit Hop (10m down & back) – slowly inch out on hands and bring feet/legs to a squat position and stay low 29. Ankle Flip from a Push up Position (1m in place) – from a pushup position, cross leg over the other and push up with foot/calf 30. Crab Walk (10m down & back) – walk on toes & heels, but keep your butt 2-3” off the ground 31. U Plyometric (1m in place) – stay on your toes 32. Bear Walk (10m down & back) – on toes & hands, as left leg moves forward, right hand goes out while keeping legs straight (keep heels down) 33. Ankle Flips (1m in place) – hands behind back and jump with toes up (must be done quickly) 34. Spiderman Phase I (10m down & back) – on all fours and alternate knees 35. Plyo Push Up (1m in place) – push ups with pop to hands during rise up, keep back straight and go quickly 36. Spiderman Phase II (10m down & back) – when right leg goes forward, lean down to the right 37. Single Leg Side to Side (1m in place) – close your eyes if you’re losing your balance! 38. Spiderman Phase III (10m down & back) – same as previous Spiderman, but come up with hands raised and hop instead of going down (be sure to alternate lead leg and pop off lead leg, while keeping trail leg in the air!)

*For a quick 5 minute warm-up, use the first 5 plyos.* *For a quick 10 minute warm-up, use the first 10 plyos.* diiiiiiificult = very challenging plyo exercise