How To Practice Jumping: Plyometrics Drill #1

(Music Playing) Start a Plyometrics with tuck jumps here we are just tucking the knees up to the chest pull the heels up on the hamstrings popping off the ground. We are going to lift the center a mass center of gravity has good body control. We want to use the arms and legs together here to get good explosive take off. Touch and go, touch and go, touch and go. Frog jumps. Here we are going to go down low getting the butt down below the knees and explode for distance reaching with the heels. Use the arms and push through the toes as you do this drill. Putting force down and back into ground propelling a body forward you can do this for distance or I prefer number of repetitions. Here she is giving five repetitions in a distance of about 10 yards you want to do three sets of five to 10 repetitions. (Music Playing) Hitch hops are a great expression of linear speed we got the legs cycling action, we got the arms, we got everything working in an overload situation. Stay as tall as you can pull the heel up under the hamstrings so that the knee recovers in front of the body and match the arm motion to your sprinting motion. Switch legs start with the 15 yard distance you can extent this out to 20, 30, 40 or even 50 meters. Bounding, take a couple of walking steps to get your momentum drive in the up step explosively back to the ground, use good posture driving the arms backward. Our athletes are walk back the same distance for good recovery. We want to perfect this action so that we can perfect the force that goes into the ground. (Music Playing) Dorsiflex the ankle and drive the elbow back keeping the hips tall and good posture with the back and chest up. Jump and touch, here we just want to use an obstacle to enlist repeat maximum jumps. In this case we use a vertical jump device called the Vertec or trying to jump and touch at a specified height on each repetition trying not to have lower jumps on repeat, repetitions, but rather trying to reach the maximum jump on each one. Here is another advance skill. It is hitch hops or we are going to alternate by doing right, right, left, left, right, right, left, left. This one is really difficult they will challenge your agility and balance as well as explosiveness. (Music Playing) Take a big launch step forward, drop down, touch the knee and then explode off the ground landing in the same position you started it. Emphasis is on driving up getting good push in split position. We want to do sets of 10, start with one set build up to three set of 10, two days a week with two days rest in between. Split cycle jumps, now we want to do the same thing but stimulate more of our running motion. We will start with the big launch step when we jump up in the air we switch legs and land overloading the muscle system and explode right back up into the ground right, left, is one start with the set of 10 building to three set of 10.