Post by Coach J Campbell on Jul 11, 2008 16:06:22 GMT
UT Plyometric Drills
Hurdle Hop
Starting Position: Feet together standing directly in front of a hurdle.
Motion: Jump over the first hurdle, land and then quickly jump over the next hurdle (touch-and-go method). Number of hurdles depends on your training level.
Double-Leg Jump for Height
Starting Position: Feet together standing on a box.
Motion: Step off the box with one foot leading. Land on both feet then jump explosively vertically as high as you can employing an action/reaction movement. During the explosive jump, extend your hands over your head. Land on both feet.
Double-Leg Jump for Distance
Starting Position: Feet together standing on a box.
Motion: Begin just like the Double-Leg Jump for Height, only this time jump forward as far as you can for distance (like the long jump). Land on both feet.
Bounding
Running with an exaggeration of the normal stride. Bounding improves stride length and stride frequency. Bounding should be performed at distances of 20 to 100 yards, depending on your ability.
High Object
Starting Position: Feet together standing on a box.
Motion: Step off the box with one foot leading. Land on both feet then jump explosively vertically onto a taller box placed a few feet in front of the first. When you land on the taller box, jump vertically for height and land under control on both feet on the ground.
Multiple Box Jumps
Use 3-4 boxes in a straight line positioned 3 to 4 feet apart.
Starting Position: Feet together standing behind a series of boxes.
Motion: Jump over the boxes in succession. Advanced athletes can use boxes of different heights.
On-Off Drill
Starting Position: Feet together standing in front of a box.
Motion: Jump on the box, jump back down and then repeat this action as fast as possible. This speed drill runs for 20-30 seconds with 30 seconds rest between drills.
Lateral Box Drill
Starting Position: Feet together standing beside a box.
Motion: Jump laterally onto the box, jump back down and then repeat this action as fast as possible. This drill is similar to the On-Off Drill, except it is performed laterally or sideways. Run this speed drill 20-30 seconds per drill with 30 seconds rest between drills.
Hurdle Hop
Starting Position: Feet together standing directly in front of a hurdle.
Motion: Jump over the first hurdle, land and then quickly jump over the next hurdle (touch-and-go method). Number of hurdles depends on your training level.
Double-Leg Jump for Height
Starting Position: Feet together standing on a box.
Motion: Step off the box with one foot leading. Land on both feet then jump explosively vertically as high as you can employing an action/reaction movement. During the explosive jump, extend your hands over your head. Land on both feet.
Double-Leg Jump for Distance
Starting Position: Feet together standing on a box.
Motion: Begin just like the Double-Leg Jump for Height, only this time jump forward as far as you can for distance (like the long jump). Land on both feet.
Bounding
Running with an exaggeration of the normal stride. Bounding improves stride length and stride frequency. Bounding should be performed at distances of 20 to 100 yards, depending on your ability.
High Object
Starting Position: Feet together standing on a box.
Motion: Step off the box with one foot leading. Land on both feet then jump explosively vertically onto a taller box placed a few feet in front of the first. When you land on the taller box, jump vertically for height and land under control on both feet on the ground.
Multiple Box Jumps
Use 3-4 boxes in a straight line positioned 3 to 4 feet apart.
Starting Position: Feet together standing behind a series of boxes.
Motion: Jump over the boxes in succession. Advanced athletes can use boxes of different heights.
On-Off Drill
Starting Position: Feet together standing in front of a box.
Motion: Jump on the box, jump back down and then repeat this action as fast as possible. This speed drill runs for 20-30 seconds with 30 seconds rest between drills.
Lateral Box Drill
Starting Position: Feet together standing beside a box.
Motion: Jump laterally onto the box, jump back down and then repeat this action as fast as possible. This drill is similar to the On-Off Drill, except it is performed laterally or sideways. Run this speed drill 20-30 seconds per drill with 30 seconds rest between drills.