The Ultimate Plyometric Workout 1

The Ultimate Plyometric Workout 1

Do this routine twice a week, beginning with a 10-minute total-body warm up.

Classic Plyos: For each exercise, concentrate on bounding as high and as far as possible. The goal is quality, not fatigue. Do every rep with maximum power, and never rush between reps. The payoff: you get faster and more agile, and your jumps have more spring.

  • Lateral Bound: Stand with both feet together, knees bent, arms at sides. Press off your right foot to jump as far as you can to the left, using your arms to propel you, and land on your left foot. Regain an athletic stance, pause, bend knees again, then jump back to the right, landing on your left foot. Do five reps per leg, rest 90 seconds, and repeat.
  • 45-Degree Bound: Stand with weight on right foot. Jump forward and to the left 45 degrees, landing on left foot, and instantly push off your left foot to jump forward 45 degrees to the right, landing on your right foot. Count one bound on each foot as one rep. do five reps per leg, rest 90 seconds, and repeat.

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