Plyometrics

Warm Up exercises:

• jog in place

• high knees

• butt kicks

• arm swings (forward, then backwards)

• arm circles (forward, then backwards)

• squats

• lunge sequence:

  • alternate fwd lunge (5X both legs)

  • alternate fwd lunge with upper torso turn (5X both legs)

  • alternate side lunge (5X both legs)

  • alternate diagonal bkwd lunge (5X both legs)

  • alternate bkwd lunge (5X both legs)

• frogs

• tuck jumps

• crunches

• pushups (either bent leg or straight leg)

• planks ( bent arm, straight arm, each side)

• donkey kicks (10X each leg)

• fire hydrants (10X each leg)

• wall leg swings (10X each leg: front, each side)

• lean into the wall with heels on the ground (to stretch achilles)

• jump rope

• any of the cool down exercises

Plyometric Exercises:

• You probably don't have a lot of the plyo equipment at home, but you can be creative and substitute some of this......you also don't need any additional equipment to do plyo exercises.......

• lunges - all types

• planks - all types

• plank with elbow lift

• crunches

• Russian twists

• push ups - all types

• jumps

  • using a plyo box

  • using a conditioning ladder

• tuck jumps

• use a stability ball:

  • push ups (feet on ball)

  • crunches (feet planted and balance the ball while doing crunches)

  • leg lifts - with ball between feet and raising/lowering legs

• mountain climbers

• burpees

• V-Up or V sit

• jumping rope (non-stop)

• bird dogs

• superman

• bench dips

• This is not an exhaustive list of plyo exercises! Anything that builds strength would fall into this category. If you are not sure how to do some of these exercises, "google" the exercise and you will get a description / video of it.