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PLYOMETRICS

Mar 5th, 2012

Burpee:

  1. Stand upright with hands down at your sides.
  2. Squat down and lay hands down on floor a bit more than shoulder-wide apart.
  3. Support your upper body with your arms as you kick both feet back into a straight plank position (similar to a starting push-up position).
  4. Hop both feet forward, returning to a squat position.
  5. Stand back up to your start position. A more advanced version is to jump up off the floor instead of just standing back up.

 

Single Leg Lateral Leap:

  1. Stand with weight primarily on right foot, resting left toe on the floor. Squat slightly down to prepare to jump.
  2. Reach out with your left leg first and you jump to the left side. Land on your left leg and touch your right toe to the floor.
  3. Repeat the leap to the right by reaching out with your right leg first, returning to your start position.

 

Alternating Lunge Jump:

  1. Start in a lunge position. (Step back with one foot. Front foot will have weight evenly distributed between toe and heel. Rear foot will have toes down and heel up off floor. Keeping your torso upright, lower the rear knee until it nearly touches the floor. Be careful that your front knee does not move forward beyond your toes.)
  2. Jump up as high as you can and switch your leg position while in the air so that your rear leg becomes the front landing leg.
  3. Jump up again and switching your leg position while in the air to return to your start position.

 

Alternating Lunge Jump with Dumbbell Lateral Raise (Advanced Exercise):

  1.  Start in a lunge position. (Step back with one foot. Front foot will have weight evenly distributed between toe and heel. Rear foot will have toes down and heel up off floor. Keeping your torso upright, lower the rear knee until it nearly touches the floor. Be careful that your front knee does not move forward beyond your toes.) Dumbbells will be held with your hands down at your sides, palms facing forward.
  2. Jump up as high as you can and switch your leg position while in the air so that your rear leg becomes the front landing leg. Meanwhile, raise dumbbells up as you jump so that you land with the dumbbells nearly touching up above your head. Keep elbows in a fixed, slightly bent position throughout this exercise.
  3. Jump up again and switching your leg position while in the air to return to your start position. As you jump, lower the dumbbells back down at your sides.

 

 

Jumping Jack:

  1. Stand with feet together, knees slightly bent, and hands hangin down at your sides.
  2. Jump as you raise your arms out to the side and above your head. Land with your feet at least shoulder-width apart.
  3. Jump as you lower your arms and bring legs back together, returning to your start position.

 

Jump Squat:

  1. Stand with feet about hip-width apart. Knees and feet face forward.
  2. Squat down, keeping your torso upright, bringing your bottom down to the level of your knees. Try to avoid moving your knees forward beyond your toes.
  3. Jump up off the floor, landing back down in a squat position. Arms can swing up as you jump up and swing back down as you land; or you can grasp your hands together with your arms extended in front of you if you want to minimize the assistance your jump receives from an arm swing.