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Basic Plyometric Drills for Speed, Explosiveness, and Agility
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  • 1

    Plyometrics Introduction
  • 2

    Extensive Low Box Jumps
  • Lesson 3:
    Heidens

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    • Heidens


      Who: All athletes


      Why:

      *Coordinate arm blocking, feet, and legs (jumping)

      *Apply maximum force fast laterally

      *Absorb force (landing)


      How:

      Feet:

           Anchor leg foot is pointed forward (push laterally)

           Drive leg is angled in the direction the athlete will go (toe should be up)

      Knee:
           Drive knee and hold 

      Arms:
           Start opposite of the direction the athlete will go; drive over (parallel to the ground) and then up


      What:

      *Maximum force

      *Applied impulse

      *Balance

      *Force-time

      *Force-motion

      *Coordination


      Do:

      1x2 Half speed

      1x5, 1x3 Full speed

  • 4

    Forward Single Leg Hops
  • 5

    Repeat Forward Single Leg Hops
  • 6

    Lateral Single Leg Hops
  • 7

    Repeat Lateral Single Leg Hops
  • Chapter 1: Fast Five (Sprint Mechanics)
  • 8

    Fast Five Sprint Philosophy
  • 9

    Fast Five: Wall March and Wall Switch
  • 10

    Fast Five: Plank Starts
  • 11

    Fast Five: Low Foot, High Foot
  • 12

    Fast Five: Single Leg Starts

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Basic Plyometric Drills for Speed, Explosiveness, and Agility

Fundamental plyometric drills that will help athletes run faster, be more explosive, and quicker.

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