Thursday, April 11, 2013

Advanced Plyometrics Vertical Jump Program





Advanced Plyometrics Program

This program is for the advanced athlete who wants to do a plyometrics routine in the absence of any additional strength training. It is designed for someone who is already at the advanced level or for someone who has worked his way up through the previous workouts.

Goals:  Improve Reactive ability

Intensity:  High

Length- 4 Phases with each phase 3 weeks in duration

Frequency- Two times per week with at least 2 days between workouts

Rest- 1-3 minutes between exercises

Phase I

Exercise
Week#1
Week#2
Week#3
Bent over donkey ankle bounce
3 x 50
3 x 50
3 x 50
Hurdle barrier jumps
4 x 6
4 x 6
2 x 6
1-leg step up jump
4 x 6
4 x 6
2 x 6
1-leg speed hop
3 x 25 yards
3 x 25 yards
3 x 25 yards
Shock lunges
4 x 5/leg
4 x 5/leg
2 x 5/leg
30-yd acceleration runs
3
3
3
Paused Squat jump
2 x 10
2 x 10
2 x 10





Phase II

Exercise
Week#1
Week#2
Week#3
Ricochet jump
3 x 50
3 x 50
3 x 50
Side to side box jump
4 x 10
4 x 10
2 x 10
On-box jump
3 x 8
3 x 8
2 x 8
Low squat jump into jump lunge
3 x 5/leg
3 x 5/leg
3 x 5/leg
1-2-3 jump
3 x 5 jumps/leg
3 x 5 jumps/leg
3 x 5 jumps/leg
30 yd acceleration runs
4
4
4
Consecutive broad jumps
3 x 8
3 x 8
3 x 8

Phase III

Exercise
Week #1
Week#2
Week#3
1-leg 4 star drill
2 x 10 (around and
back equals 1 rep)
2 x 10
2 x 5
Barrier jumps
4 x 8
4 x 8
2 x 6
Box squat jump
3 x 6
3 x 6
3 x 6
Drop jump into ½ squat
3 x 5
3 x 5
3 x 5
Straight leg bounding (power skipping
with an emphasis on straighter legs)
3x50 yards
3 x 50
yards
3 x 50
yards
40 yd accelerations
3
3
3
Double leg bounding
3 x 25 yards
3 x 25
3 x 25




yards
yards

Phase IV

Exercise
Week #1
Week #2
Week#3
Bent over donkey ankle bounce 2/1 (Jump off 2 legs
land with one and alternate)
3x20
3 x 20
3 x 20
Medium height depth jumps (box about 18 inches)
4 x 3
4 x 3
4 x 3
On box jump with 3 step lead in
4 x 3
4 x 3
4 x 3
Drop jump into lunge position
4 x 3/leg
4 x 3/leg
4 x 3/leg
Sprint into 1-leg speed hop
3 x 20
yards
3 x 20
yards
3 x 20
yards
40 yard accelerations
4
4
4
Leap frog jumps
3 x 25
yards
3 x 25
yards
eliminate