Full dynamic warmup
A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 12" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 8x10m (1 min RI)
10x60m (rest until 120bpm)
9:45
(barefoot)
Showing posts with label plyos. Show all posts
Showing posts with label plyos. Show all posts
Friday, February 19, 2010
Saturday, February 13, 2010
Plyos/Tempo
Full dynamic warmup
A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 12" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 8x10m (1 min RI)
12x60m (rest until 120bpm)
10:50
(barefoot)
A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 12" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 8x10m (1 min RI)
12x60m (rest until 120bpm)
10:50
(barefoot)
Saturday, February 6, 2010
Plyos
Full dynamic warmup
A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x8 (2 min RI)
D. Broad Jump - 4x5 (2 min RI)
E. 12" Depth Jumps - 4x5 (3 min RI)
F. Sprints - 10x10m (1 min RI)
A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x8 (2 min RI)
D. Broad Jump - 4x5 (2 min RI)
E. 12" Depth Jumps - 4x5 (3 min RI)
F. Sprints - 10x10m (1 min RI)
Friday, January 15, 2010
Plyos
Full dynamic warmup
A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x8 (2 min RI)
D. Broad Jump - 4x5 (2 min RI)
E. 12" Depth Jumps - 4x5 (3 min RI)
F. Sprints - 10x10m (1 min RI)
G1. NG Pullups - 3x2
G2. Ballistic Pushups - 2x5
A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x8 (2 min RI)
D. Broad Jump - 4x5 (2 min RI)
E. 12" Depth Jumps - 4x5 (3 min RI)
F. Sprints - 10x10m (1 min RI)
G1. NG Pullups - 3x2
G2. Ballistic Pushups - 2x5
Tuesday, January 5, 2010
Plyos
Full dynamic warmup
A. Donkey Ankle Bounce - 2x30 (1 min RI)
B. 1-2-3 Jump - 2x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 2x8 (2 min RI)
D. Broad Jump - 3x6 (2 min RI)
E. 6" Depth Jumps - 4x5 (2 min RI)
F. Sprints - 8x10m (1 min RI)
A. Donkey Ankle Bounce - 2x30 (1 min RI)
B. 1-2-3 Jump - 2x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 2x8 (2 min RI)
D. Broad Jump - 3x6 (2 min RI)
E. 6" Depth Jumps - 4x5 (2 min RI)
F. Sprints - 8x10m (1 min RI)
Friday, January 1, 2010
Plyos
Full dynamic warmup
A. Donkey Ankle Bounce - 2x30 (1 min RI)
B. 1-2-3 Jump - 2x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 2x8 (2 min RI)
D. Broad Jump - 3x6 (2 min RI)
E. 6" Depth Jumps - 4x5 (2 min RI)
F. Sprints - 8x10m (1 min RI)
G1. NG Pullups - 4x2
G2. Ballistic Pushups - 3x5
A. Donkey Ankle Bounce - 2x30 (1 min RI)
B. 1-2-3 Jump - 2x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 2x8 (2 min RI)
D. Broad Jump - 3x6 (2 min RI)
E. 6" Depth Jumps - 4x5 (2 min RI)
F. Sprints - 8x10m (1 min RI)
G1. NG Pullups - 4x2
G2. Ballistic Pushups - 3x5
Tuesday, September 15, 2009
Plyos
Full dynamic warmup
A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 4x4 (3 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m (2 min RI)
H. Clap Pushups - 2x6 (2 min RI)
A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 4x4 (3 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m (2 min RI)
H. Clap Pushups - 2x6 (2 min RI)
Friday, September 11, 2009
Plyos
Full dynamic warmup
A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 4x4 (3 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m
A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 4x4 (3 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m
Tuesday, September 8, 2009
Plyos
Full dynamic warmup
A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 3x4 (3 min RI)
F. Sprints - 5x30m (3 min RI)
G. Double Leg Bounding - 1x25m
A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 3x4 (3 min RI)
F. Sprints - 5x30m (3 min RI)
G. Double Leg Bounding - 1x25m
Saturday, September 5, 2009
Plyos/Ultimate
Full dynamic warmup
A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 3x4 (3 min RI)
F. Sprints - 5x30m (3 min RI)
G. Double Leg Bounding - 1x25m
1.5 hours Ultimate practice
A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 3x4 (3 min RI)
F. Sprints - 5x30m (3 min RI)
G. Double Leg Bounding - 1x25m
1.5 hours Ultimate practice
Wednesday, September 2, 2009
Plyos
Full dynamic warmup
A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(5/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x2x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 2x5 (3 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m
A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(5/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x2x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 2x5 (3 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m
Sunday, August 30, 2009
Plyos
Full dynamic warmup
A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(5/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x2x8 (1 min RI)
D. 18" Depth Jumps - 2x5 (3 min RI)
E. Power Skipping - 2x40m (2 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m
A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(5/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x2x8 (1 min RI)
D. 18" Depth Jumps - 2x5 (3 min RI)
E. Power Skipping - 2x40m (2 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m
Thursday, August 27, 2009
Plyos/Tennis
Full dynamic warmup
A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 10" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 4x20m (2 min RI)
G. Low Squat Ankle Jumps - 3x40 (2 min RI)
1.5 hours tennis
A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 10" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 4x20m (2 min RI)
G. Low Squat Ankle Jumps - 3x40 (2 min RI)
1.5 hours tennis
Monday, August 24, 2009
Plyos
Full dynamic warmup
A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 10" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 4x20m (2 min RI)
G. Low Squat Ankle Jumps - 3x40 (2 min RI)
A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 10" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 4x20m (2 min RI)
G. Low Squat Ankle Jumps - 3x40 (2 min RI)
Friday, August 21, 2009
Plyos
Full dynamic warmup
A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x8 (2 min RI)
D. Broad Jump - 4x5 (2 min RI)
E. 10" Depth Jumps - 4x5 (3 min RI)
F. Sprints - 5x20m (2 min RI)
G. Low Squat Ankle Jumps - 3x40 (2 min RI)
A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x8 (2 min RI)
D. Broad Jump - 4x5 (2 min RI)
E. 10" Depth Jumps - 4x5 (3 min RI)
F. Sprints - 5x20m (2 min RI)
G. Low Squat Ankle Jumps - 3x40 (2 min RI)
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