Plyometric training increases muscle strength, power, and endurance, which allows you to move better as an athlete and in your everyday life. Try this drill if you want to increase your strength and speed, jump higher or improve your performance in any sport that involves running, jumping, or kicking.

JUMP ROPE - 1 SET OF 5 MINUTES

  • Hold the rope while keeping your hands at hip level
  • Rotate your wrists to swing the rope and jump
  • Jump with both feet at the same time, one foot at a time, alternating between feet
  • Repeat until the set is complete

IRON CROSS STRETCH - 1 SET OF 30 SECONDS EACH SIDE

  • Begin by lying flat on your back in a cross position, forming a "T" shape with your arms out to the sides, and legs together
  • Slowly kick one leg towards the opposite hand rotating your lower back and hips
  • Hold on to this position for 15 to 30 seconds and then repeat for as many reps and sets as desired

SCORPION STRETCH - 1 SET OF 30 SECONDS EACH SIDE

  • Lay down with your chest flat on the floor and your arms spread out to your side
  • Take your right foot off the ground and cross it over to your left side as far as you can
  • Bring your foot back down and then do the same thing with your left foot
  • Alternate back and forth for the desired amount of repetitions

BARBELL HIP THRUSTS - 1 SET OF 15 REPS

  • Start seated on the floor, knees bent, feet slightly wider than hip-distance apart
  • Your toes can be turned out just slightly and your upper back (lower scapula) should be resting against the edge of the bench
  • Place the weight bar across the hips and squeeze your glutes while pressing the bar straight up until your hips are in line with your shoulders and knees
  • The bench should be supporting the mid-scapula area
  • Ensure you are keeping your core tight and maintain a slight chin tuck with your focus down your body
  • Slowly lower the bar down until your hips are a few inches off the floor for one rep

BOX JUMPS - 3 SETS OF 6 REPS

  • Stand with the box one short step in front of you and your feet shoulder-width apart
  • Bend your knees slightly and drop down, bringing your arms out behind you
  • Use the momentum from your quarter squat to propel you upward as you jump onto the box, allowing your arms to swing out in front of you
  • Land softly on both feet with a slight bend in the knees
  • Step back and down and repeat

DUMBBELL JUMP SQUATS - 3 SETS OF 5 REPS

  • Position your feet into a slightly wider-than-shoulder-width stance with your toes slightly pointed out and knees slightly bent
  • Grasp a dumbbell in each hand, positioning the dumbells up beside your face while keeping your neck neutral and maintain a straight back
  • Descend into a squat by pushing your hips and butt backward
  • Continue down until the upper legs are at or just below parallel to the floor
  • Once you reach your bottom position, powerfully push through your heels to jump upwards, making sure to keep your arms fully extended by your side
  • Land softly on the balls of your feet for one rep

DUMBBELL DEADLIFTS - 2 SETS OF 6 REPS

  • Begin standing with your feet hip-width apart, holding a pair of dumbbells in front of your hips with your palms facing your thighs
  • Squeeze shoulder blades together keeping your spine in a neutral position
  • Inhale while hinging at your hips to slowly lower the dumbbells along the front of your legs, pausing when your torso is parallel to the ground
  • Exhale and drive through the mid-foot while maintaining a neutral spine and keeping dumbbells close to the body throughout
  • Fully extend hips and knees, squeezing glutes at the top for one rep

DUMBBELL REAR LUNGES - 2 SETS OF 8 REPS

  • Stand holding a pair of dumbbells at your sides, with your feet together, your chest out, head up, and a slight bend in your knees
  • Step backward with your right leg, landing on the ball of the foot, and bend both knees to lower yourself to the floor
  • When your front thigh is parallel with the floor, extend your knees and hips to stand back up to the starting position for one rep

KNEELING HIP FLEXOR STRETCH - 1 SET OF 45 SECONDS

  • Begin kneeling on one leg with your other leg out in front of you, flat on the floor
  • Keeping your back straight, slowly push your hips forward until you feel a stretch in the upper thigh of your back leg and hip
  • Hold the stretch for at least 15 to 45 seconds and repeat on the opposite side

CHILDS POSE - 1 SET OF 90 SECONDS

  • Begin in a child’s pose and from a kneeling position, bring the big toes together and separate the knees wider than the torso
  • Fold forward from the crease of the hips, placing your forehead on the floor and your arms by your sides, or extended forward with your palms facing down
  • Close your eyes and breathe into the low back and belly