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 |
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