Sample plyometric workoutAug 18, 2011
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:
- squat jumps: 2 sets X 5 reps = 10 ground contacts
- single leg jump for height: 3 sets X 5 reps each leg = 15 contacts/leg
- scissor jump: 2 sets X 6 reps = 12 contacts
- 1 leg cone hops: 2 sets X 5 reps each leg = 10 contacts/leg
- depth jumps: 2 sets X 5 reps = 10 contacts
Total = 57 ground contacts for the workout
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