This plyometric workout centers on explosive power and jumping. Safety is a top concern. Start with smaller jumps and work your way up. When jumping, bend at the knees and land softly. A thorough warm up is absolutely critical. Perform 5-6 rounds of every exercise, maximum effort every time:
- Warm Up – 10 minutes (jumping jacks, jog, something to help get you sweating)
- Single Leg Box Jump x 7 reps per side
- Depth Drop Jump x 5 reps
- Heidans x 7 per side
- Chin Up Hop x 5 reps (same as a pull up hop but palms facing inward)
- Push Up Hop to Box x 7 reps
- V-Sit Up Snap x 15 reps
- Cool down and stretch – 5 to 10 minutes