Good low impact introductory plyo.
Works hip flexor and calf muscles explosively.
Similar to a single leg take off needed to dunk on the run.
Description:
To power skip use an exaggerated skipping motion
Bring leg up to chest when skipping
Both arms swing upwards when leg is brought up
Alternate legs
Rim Jump
Introductory low intensity plyo.
Works the muscles needed for vertical jumping explosively.
Description:
Rim jump is a simple jumping exercise utilizing a backboard or other high object
Begin by jumping up in a maximal static jump reaching for the highest point with one hand Alternate hands
Ankle Hop
Perhaps the simplest and safest of all plyometric exercises.
Ankle hops emphasize the calf muscles exclusively.
Description:
Jump upwards using calf muscles only
Use full upward range of motion
Accelerations
Accelerations consist of running at ¾ of maximum sprint speed then accelerating to max speed and then back to ¾ speed
Description:
Begin by sprinting at ¾ maximum speed, accelerate to full speed
As soon as full speed is hit slow to ¾ speed and repeat
Each time full speed is hit equals 1 rep
Backward Throw
Emphasizes explosiveness in deltoids.
Backward throw helps to improve upward arm speed that is turned to thrust when jumping.
Description:
Grasp plyo ball, fill old basketball with water(5lbs) or use sandbag (5lbs), grasp with both hands Begin by squatting over, use a short counter movement before initiating throw
Throw ball upwards and or backwards
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