Beginner Plyometrics Routine

Beginner Plyometrics Routine

This routine is for the beginner who doesn’t have any type of prior organized jump training experience.  Although it is classified as a beginner routine it is still quite demanding and very highly effective.  The program flow progresses from higher volume/low intensity workouts to lower volume/higher intensity workouts.  For many, the workouts will actually seem tougher physically during the initial phases.  This serves to condition the tendons, and ligaments as well as prepare the system for the more demanding phases to follow.  You may also notice a change in volume from week to week.  This is to take advantage of the body’s supercompensation or recovery abilities and will lead to superior improvements.  During the final phases, you may notice a sharp decline in the number of repetitions per set.  This is to allow you to focus completely on each repetition and maximize your concentration and power output, something that can’t be done doing higher repetitions.  For this purpose it’s better to do 1 or 2 repetitions per set with maximum power and concentration then it is to do 20 repetitions with half- hearted effort.

Program Overview:

Goals: Improve general fitness capacities and gradually condition the body and improve general coordination, speed, and jumping technique.

Intensity:  moderate to moderately high intensity

Length- Divided up into 4 phases with each phase 3 weeks in duration

Frequency- If used on it’s own then the frequency should be 3 times per week on non- consecutive days (Mon, Wed, Fri. or Tues. Thurs. Sat) for the 1st two weeks of each

phase – during the 3rd week skip the 3rd workout and test on that day.  Phase IV should be performed 2 times weekly for the duration of the phase with at least 3 days between workouts.

If used in conjunction with any other strength-training program the frequency should be reduced to 2 times per week throughout the entire program.

Rest Intervals- 1 minute between sets during the 1st two phases - 2 minutes during the last 2.

Phase I

EXERCISES	WEEK#1	WEEK#2	WEEK#3
Ankle jump	2x50	3x50	3x75

4-star drill	2x5 (all the way around and back = 1 rep)	2x10	3x10
Alternating lunges	2x20 (per leg)	3x20	3x20
Jump squat (hands behind head)	2x20	3x20	3x20
Slalom jumps	2x50	3x50	3x50
Lunge jumps	2x10 (each leg)	3x10	3x15
Low squat ankle jump	2x30	3x30	3x30

Phase II

Exercise	Week#1	Week#2	Week#3
1-legged 4-star drill	2x10	3x10	3x10
1-leg ankle bounce	2x75	3x75	3x75
Knees to chest tuck jump	2x15	3x10	3x15
Low side to side box jump	2x10	3x10	3x8
Standing broad jump	2x5	3x5	3x5
Stationary squat jump	2x15	3x15	3x15
1-2-3 jump	2x 5/leg	3x5/leg	3x5/leg

Phase III

Exercise	Week#1	Week#2	Week#3
1-leg slalom jump	3x75 (leg)	4x75	3x50
Low squat foot jump into paused lunge	3x8 (per leg)	4x8	3x8
Box Squat jumps	4x6 (2 sets jumping up – 2 sets jumping out)	4x6	4x6
Barrier jumps (hurdle jumps)	3x6	4x6	3x6
Lateral cone jump	3x10	4x10	3x10
3-steps + jump for height	2x5 per leg jumping off of one leg/ 2 x 5 from both legs	2x5 off of one leg/ 3x 5 off of both legs	2x5 per leg jumping off of one leg/2x5 jumping from both legs
1-leg step up jump	2x8 (per leg)	3x8	3x8

PHASE IV

Exercise

Week#1

Week#2

Week#3

Ricochet jumps off low box or stairs	3x20	4x20	3x20
Knees to chest tuck jump	3x10	4x10	3x10
Low depth jump for height (use 6-12 inch box)	3x5	4x5	3x5
Power skipping (straight legs)	3x25 yards	4x25 yards	4x25 yards
Shock drop jumps (altitude landings – use a box 20% higher then best vertical- land on toes in ¼ squat position)	3x6	4x6	3x6
Squat jump bounding with pause (hands behind head)	3x25 yards	4x25 yards	3x25 yards