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| During the first 2-3 weeks landing
technique should be the primary focus of each exercise .
Once the technique is mastered the number of reps and sets (intensity)
can be increased gradually. At 4-6 weeks the athlete can
begin focusing mainly on maximizing the height and distance of
each jump.
Any athlete who is returning from an ACL injury or other significant
lower extremity injury should only attempt a plyometric program
under the supervision of a Certified Athletic Trainer or Licensed
Physical Therapist.
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Each exercise is done at a distance of 20 yards.
1x3= 1 set of 3 reps
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Day 1 -
Hop, Hop- Stick Landing (1x2)
Jump, Jump, Jump, Vertical (1x3)
Two to One- Stick Landing (1x2)
Jump Step Jump (1x3)
180 Degree Jumps (3x20)
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Day 2 -
Broad Jump- Stick Landing (1x3)
Jump Step Jump (1x3)
Bounding (3x3)
One to Two- Stick Landing (1x2)
Tuck Jumps (3x20)
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Day 3 -
Hop, Hop- Stick Landing (1x2)
Jump, Jump, Jump, Vertical (1x3)
Two to One- Stick Landing (1x2)
Broad Jumps- Stick Landing (1x3)
180 Degree Jumps (3x20)
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