Fitness /  Plyometric Power Session 1 Week 1

  • On-court dynamic warm-up

    • Description:

      Adjust the length and intensity of the warm-up according to your own personal needs

    • Exercise Notes:As outlined in video

    • Minutes on exercise:10:00

  • Box jumps

    • Description:

      Make the jumps explosive, trying to generate force as quickly as you can with minimal counter-movement

       

    • Exercise Notes:3 sets of 8 jumps, with 2min rest between sets.

    • Minutes on exercise:7:00

  • Single leg box jumps

    • Description:

      Make the jumps explosive, trying to generate force as quickly as you can with minimal counter-movement. Land softly, so as to reduce stress on the joints

    • Exercise Notes:2 sets of 6 jumps on each leg, with 2min rest between sets

    • Minutes on exercise:5:00

  • Plyometric depth jumps

    • Description:

      Try and initiate the jump as quickly as possible once you hit the floor. Control your landing on the opposite box

    • Exercise Notes:3 sets of 6 jumps, with 2min rest between sets

    • Minutes on exercise:5:00

  • Repeat lateral hurdle hops

    • Description:

      Keep the jumps quick and light, minimising contact time with the floor. Start and finish at the same point within the hurdles

       

    • Exercise Notes:2 sets of 10 reps, with 2min rest between sets

    • Minutes on exercise:3:00