PLYO REVERSE LUNGE HOP

REVERSE LUNGE HOPS . . .

This exercise will target the explosiveness of the entire upper leg, hip and rear end. Start with your feet beneath your hips, hands on your side. Take a long step backward (and slightly out), allowing the front and back knees to bend. Your front shin should be straight up and down in the bottom position. Your hips should be lower than your front knee, and your back leg should be bent, but try not to touch. the back knee to the floor- we don’t want you to slam it on the ground. Push forward from your back foot and drive your knee up, exploding into the air off of your front foot. This one will test your balance and your ability to explode off of one foot!


PLYO CROSS OVER THE BOX

CROSSOVER THE BOX . . .

This is a great plyometric exercise for developing the rear end and high hamstrings. You will need a box approximately knee high. Stand to the side of the box with your near leg up on the box in the center. Drive your foot straight down on the box, leaping into the air and landing on the opposite side of the box with your other leg centered. Fight the urge to jump “left and right” and concentrate on the up… the left and right will take care of itself. This is one of those great exercises that we could program every day and it would never lose its value!


PLYO TRIPLE JUMP

TRIPLE JUMP . . .

This exercise is will develop big jumping ability off of one foot. You will need quite a bit of space for this exercise. Take a step and then leap forward off of one foot. Upon landing, explode again off of the next foot. Repeat three times and then gather. If you do enough of these, you might end up in the Olympics for track and field!


PLYO ALTITUDE LANDINGS

ALTITUDE LANDINGS . . .

This exercise is for your entire body, focusing on landing athletically. You will need to find a box, chair, step or even use a jump to perform this exercise. Step or hop off of your box. Land with your feet in a balanced, squat-like stance. Absorb your bodyweight back into your hips and legs, allowing your knees and your hips to bend slightly. Stop your decent into a squat like you are slamming on the breaks of a car. This exercise is about being athletic and landing softly!


PLYO ANKLE STIFFNESS

ANKLE STIFFNESS . . .

This exercise is to build explosiveness in your calves, strengthen the ligaments and tendons in your ankles and build strength in the soles of your feet. Standing tall, begin hopping on your feet without bending your knees. Get as high as possible and then begin striking the ground with your feet right before landing. You should be able to hear your feet smack the ground hard. This one is powerful when done correctly…and plan on being pretty sore tomorrow morning!


PLYO BOUNDING

BOUNDING . . .

This exercise is a full body leaping drill that will test your legs, hips and calves. Stand with your feet together. Load your hips like you would for a long jump. Explode off of the ground jumping for distance. Reset and repeat. I want you to jump as far as you possibly can on each rep!


PLYO BOX JUMP

BOX JUMP . . .

This exercise is directed at your lower body power and explosion. Find a box that is an appropriate height (not too high, not too short. With your feet balanced under your hips, load by hinging quickly. Drive as hard as you can off of the ground onto the box. Carefully stand tall, then lower yourself down safely. Athletes love this exercise, as it presents a tangible challenge.


PLYO DEPTH JUMPS

DEPTH JUMP . . .

This is the first of our advanced, rebounding jump exercises that maximize leg and hip, power and explosiveness. Find two appropriate height boxes, one fairly short and the other somewhat challenging. Step or hop off of your box. As your toes and balls of your foot, quickly jump off of the ground as high as you can onto the other box. To make this exercise work the way we want it to, think of getting off the ground as fast as you can. This one can be really tough, so make sure you are following all of your rules and jump as high and hard as you can!


PLYO DEPTH JUMP TO VERTICAL

DEPTH JUMP TO VERTICAL . . .

This is one of our advanced, rebounding jump exercises that maximize power and explosiveness. Find an appropriate height box, step or chair. Step or hop off of your box. As your toes and balls of your foot, quickly jump off of the ground as high as you can. To make this exercise work the way we want it to, think of getting off the ground as fast as you can. This exercise tests two skills (landing and jumping) so be hyper focused when you are jumping!


KNEELING PLYO PUSH-UPS

KNEELING PLYO PUSH UP . . .

This exercise is focused at developing explosive pushing power in your chest and triceps. Assume a kneeling push up position. Take your chest to the floor and explosively press yourself way (just like you would if you were jumping). Clap your hands in the air and get your hands back into position to catch your body in the original position. This can be a very tough exercise, especially if you struggle with push-ups. If you do, skip the clap and work on simply pushing as hard and fast as you can!


PLYO LATERAL ANKLE HOPS

LATERAL ANKLE HOPS . . .

This is an amazing exercise to build strength in the ankle and calves. Standing on one foot, begin to hop left and right for the prescribed number of repetitions. We are not interested in big jumps left and right, think similar to jumping rope. Lateral ankle hops are a great exercise to begin conditioning your ankles so you won’t have as many ankle sprains!


PLYO LATERAL HOP TO BOX JUMPS

PLYO LATERAL HOP TO BOX JUMP . . .

This exercise is directed at your lower body power and explosion. Find a box that is an appropriate height (not too high, not too short. With your feet balanced under your hips, load by hinging quickly. Drive as hard as you can off of the ground onto the box. Carefully stand tall, then lower yourself down safely. Athletes love this exercise, as it presents a tangible challenge.


PLYO LATERAL HOP TO VERTICAL JUMP

LATERAL ANKLE HOP TO VERTICAL JUMP . . .

Similar to the basic lateral ankle hops, this exercise is a great exercise to condition the ankles and calves while practicing basic blocking skills Standing on one foot, take a big hop the opposite way and quickly leap vertically off of both feet. Raise your hands up and enact blocking a volleyball. You will be doing this at practice over and over and this is a great way to get in extra reps!


PLYO RUSSIAN HOPS

RUSSIAN HOPS . . .

This is a phenomenal exercise to build explosive hips, legs and calves. Standing in a lunge stance, load up and jump vertically. While in the air, switch feet and land in the opposite side lunge. Repeat quickly, only spending enough time on the ground to load and go. This is one of our favorite exercises…you will see this one a lot!


PLYO SEATED BOX JUMP

SEATED BOX JUMP . . .

This exercise is great for developing explosive double leg jumps. You will need two boxes for this exercise. One to sit on and one to jump up to. Sit comfortably on the smaller of the two boxes with your feet firmly on the ground. Tense up and quickly jump from your seated position to the higher box. Carefully lower yourself down off of the box and repeat. This exercise is advanced because the seated position doesn’t let you dip and load like normal jumps… which makes it tough!


PLYO SINGLE LEG APPROACH

SINGLE LEG APPROACH . . .

This exercise is great for developing hip, leg and rear end explosion. Find a reasonably heighted box. Standing approximately and arms distance from the box, take a short step towards the box, then an additional step into the center of the box. Drive hard off off of the box into the air Land in your ALTITUDE LANDING posture. Turn around and repeat. This is an outstanding exercise to train your single leg jumps off of an approach step so concentrate and land soft!


PLYO SPEED SKATER

SPEED SKATER . . .

This is a powerful exercise to train big side to side jumping off of one foot. Just like the name sounds, jump from foot to foot, side to side like a speed skater skates. This is a much bigger jump than that of the ankle hop exercises. Stick the landing and then explode the other direction. We love this one because it can develop great lateral strength you will need to have on the court!


PLYO SQUAT JUMPS

SQUAT JUMP . . .

This is a tremendous exercise to develop complete lower body explosiveness. Stand in a great squatting stance for your body. Lace your fingers behind your head- but don’t pull down on you head. Squat down as fast and deep as possible. Jump high and hard out of the bottom of your stance. Stick the landing, reset and repeat. If Coach Holder was to pick his favorite plyometric exercise, it would probably be this one!