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Sample plyometric workout

plyometrics training log Aug 18, 2011

Before doing a plyometric workout, do a thorough dynamic warmup.  I also do prancing, galloping, pogos as excellent pre-plyo warm up exercises.


The Workout

1.  Squat Jumps

Multiple jumps with the aim of max height and minimal ground contact time.


2 sets 5 reps

2.  Jumping for height off one foot.

Though it's not entirely necessary, I love using the vert tester for this exercise.  It ensures I'm jumping as high as possible.  Also, motor skills are learned best when the focus of attention is on an external factor rather than on what the body is doing.  With the vert tester my jumping is a lot more coordinated than without.


3 sets of 5 reps off each foot

3. Scissor jumps

2 sets of 6 reps

4.  Single leg cone hop

2 sets of 5 jumps each leg

5.  depth jumps

As you can see this step is not very high.  Any higher than ten inches and the height of my jump is decreased.  Clearly I need more work on absorbing and creating force.  Again I'm using the vert tester for motivation.

2 sets of 5 reps


Notes on Training Volume

In my previous post I discussed the issue of measuring volume by ground contacts.

Here is the ground contact count for this workout:

  1. squat jumps: 2 sets X 5 reps = 10 ground contacts
  2. single leg jump for height: 3 sets X 5 reps each leg = 15 contacts/leg
  3. scissor jump: 2 sets X 6 reps = 12 contacts
  4. 1 leg cone hops: 2 sets X 5 reps each leg = 10 contacts/leg
  5. depth jumps: 2 sets X 5 reps = 10 contacts

Total = 57 ground contacts for the workout


Related Posts:

Plyometrics:  Three mistakes that increase your risk of injury

Proper Progression in Plyos: box jumps

Proper Progression in Plyos:  stick the landing

Vertical Jump Testing: Courtesy of Colin McIntyre

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