Plyometric Training Session

 Plyometric Training Session

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.

Disclaimer

The content of this blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment. Information regarding supplements has not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary.

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