PLYOMETRIC TRAINING SESSION
INTERMEDIATE LEVEL
WARM-UP: 5 minutes of general warming up with minimum bouncing.
- light jogging
- swinging leg raises to front, back and side
- arm circles, hip circles
STRETCHING: general stretching of muscles of the back, hamstrings, quadriceps, trunk and especially calves.
TRAINING DOSE:
- all sets 8 - 10 repetitions
- 3 sets per exercise
- 2 minutes rest between sets
- 1. SINGLE LEG HOPS ... alternate legs... 3 x 10 per leg
- 2. DEPTH JUMPS .... double leg take-off ..3 x 10
- 3. OBSTACLE JUMPS ... double leg take-off..3 x 10
- 4. HAND CLAP PUSH-UPS ... with partner..3 x 10
- 5. TUCK JUMPS ... 3 x 10
- 6. SPLIT JUMPS IN WALKING STANCE ... 3 x 10
COOL DOWN: general stretching of used areas.
TOTAL TIME: approx. 40 — 45 mins.
Please check with your local GP before conducting any Plyometrics training sessions, not recommended for people with high blood pressure.
