PLYOMETRIC TRAINING SESSIONINTERMEDIATE 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 sets1. SINGLE LEG HOPS ... alternate legs... 3 x 10 per leg2. DEPTH JUMPS .... double leg take-off ..3 x 103. OBSTACLE JUMPS ... double leg take-off..3 x 104. HAND CLAP PUSH-UPS ... with partner..3 x 105. TUCK JUMPS ... 3 x 106. SPLIT JUMPS IN WALKING STANCE ... 3 x 10COOL 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.