Plyometrics

Start on one leg; dip down to generate a powerful push off the leg as you propel your body forward at a 45 degree angle; while minimizing ground contact time, load on the opposite leg & perform a quick but powerful push propeling the body forward at a 45 degree angle.

Place one leg in front of the body with knees & toes in alignment; stabilize the knee upon ground contact & then drive the front leg through the ground finishing with the big toe pressing the heal off the ground; flex the oppositve knee above hip level (bring heel to butt) before repeating the movement on the opposite side.

Place leg in front of the body & rock from the heal of the foot to the big toe; once on the toes drive down through the ground propelling the body upward and forward; land on the ball of the foot and then rocking back to the heal before placing the opposite leg in front of the body to repeat the motion.

• start on top of a box balancing on one leg with the other leg hangs off the box
• sit back on the heel as you squat down
• use the arms & opposite leg as counter balance in front of the body while sitting back
• once the thigh is parallel to the ground, drive through the box to bring the body back to the starting position

• start by standing on top of the box
• step off with one foot
• have both feet make contact with the ground at the same time; stop the body as quickly as possible upon ground contact so that body must absorb the force of the contact
• in the split second the body has absorbed the force, then jump as far as possible in the smallest amount of time

• start by standing on top of the box; step off with one foot
• have both feet make contact with the ground at the same time
• stop the body as quickly as possible upon ground contact so that body must absorb the force of the contact
• in the split second the body has absorbed the force, then jump as high as possible in the smallest amount of time

• start by standing on top of the box on one leg
• step off with one foot and landed in a slightly flexed position upon ground contact

• start by standing on top of the box; step off with one foot almost in a full depth squat position
• have both feet make contact with the ground at the same time
• stop the body as quickly as possible upon ground contact so that body must absorb the force of the contact
• land and stop the body in a full depth squat position

• start by standing on top of the box
• step off with one foot; have both feet make contact with the ground at the same time
• stop the body as quickly as possible upon ground contact so that body must absorb the force of the contact
• land as high as possible