PLYOMETRIC TRAINING
Line Plyos
-Four square plyos – make a pattern on the ground with tape or use lines already provided.
Make a cross-type pattern on the ground, where one line dissects the other to make four
boxes. Choose different patterns (i.e. forward and back, side-to-side, diagonal, hit each box all
the way around, etc…) and jump the pattern as fast as possible for the designated amount of
time (5-20 secs.). Line plyos can be performed single-leg or double-leg.
Dot Dills
-Dot drills are a form of plyometric training using a 5-dot pattern. This pattern is made by
placing 4 dots on the ground as if they were the corners of a box. The last dot is placed in the
middle of the formation. Choose different patterns (i.e. middle dot-front left corner-middle dotfront right corner-middle dot-back right corner-middle dot-back left corner, middle dot-back left
corner-middle dot-back right corner, etc…) as fast as possible for the designated amount of
time (5-20 secs.).
Jump Rope
-Jumping rope can be either a conditioning or plyometric exercise. To make it more plyometric
in nature, you must perform the different tasks with the rope as fast as possible. You should
perform each exercise for a specified amount of time (5-20 secs.) and rest for at least 20-30
secs. between each bout. Different jump rope moves are as follows. (most of these can be
performed single leg or double leg)
- both feet
- one foot
- scissor kick
- front to back hop
- side-to-side hop
- box
- right-right-left-left
- run in place
- double hops (rope goes under feet twice for each jump)
Stair Plyos
-Stairs can be used as an “anywhere” tool for plyometric training. Stairs are found almost
anywhere, which makes them handy for training. Stairs can be used much like boxes for box
jumps (discussed later) or for continuous jumps. A run of 6 or more can be used for
continuous hops up either single leg or double leg. You may also skip stairs in succession for
more explosive training. Start at the bottom of the stairs, jump up thee stairs as fast as
possible using one leg or both legs. Choose to skip steps if you wish.
Box Jumps
-Different size boxes can be used, with smaller boxes used for quickness and larger boxes
being used for explosion. Boxes can range from 6-30” tall. Jumps should be done as fast as
possible in all cases, and the athlete should concentrate on rebounding off of the ground as
fast possible. As little time as possible should be spent on the ground! Stairs can also be
used for this same type of training. Sets of 10-20 should be used for small boxes and sets of
6-12 should be used for larger boxes.
PLYOMETRIC TRAINING
Hurdle Hops
-Place 5-8 hurdles in a row with enough space between them to land and take off. As with all
other plyometric training, try to spend as little time on the ground as possible. Hop over the
hurdles moving forward, concentrating on rebounding off the ground as fast as possible and
picking the knees up to the chest. Keep your body under control so you can hit and go
between the hurdles. Don’t lean forward. If you find yourself leaning forward or feeling like
you are falling forward over the hurdles, you need to pick your knees up more.
Linear Jumps
- Broad Jump – max jump for distance off two legs then go back to start
- Consecutive Long Jumps – max jump for ht. and distance for 20yds consecutive
- Long Jump and Hold – max jump for ht. and distance, hold the landing for two counts
then repeat for 20yds
- Triple Jump – bound, bound, jump and land on two legs. Repeat for 20-30yds
- Skaters – Use a running lane on the track. Jump from one leg to the other diagonally
for 30yds.
- SL Hop, Hop, Stick – Jump on one foot twice then hold the landing for two counts.
Repeat each leg for 20yds
- Slalom Hops – Jumps diagonally off both feet using the width of a track lane as a
marker for about 20yds.
- Cone Hops – Set up 6-8 cones in a row and jump forward, lateral, diagonal, 180 degree
twist.
Stationary Jumps - 10 jumps each
- DL Knee to Chest tuck jumps – Jump in the air as high as you can and bring knees to
chest
- DL Heel to Butt tuck jumps – Jump in the air as high as you can and bring heels to butt
- Squat Jumps – Squat to 90 degrees and explode in the air as high as you can
- Alt. Split Jumps - Start in a lunge position and jump in the air as high as you can
switching feet in mid-air and landing with other leg forward
- Split Jumps (one side) – Start in a lunge position and jump in the air off the front leg as
high as you can landing with the same leg forward
- Lunge and Stick – Jump forward and land on rt. Leg. Jump back and land on left leg.
Hold each position for two counts and do each leg.
- Skate and Stick – Jump to the side and land on rt. Leg jump to the other side and land
on left leg. Hold each position for two counts.
- 180’s – Jump in the air as high as you can and rotate body 180 degrees in mid-air.
Land and jump back the same direction you just jumped. Now jump 180 the other way
and back.