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Plyometric

Test Exercise Two

Test Exercise Two

A.

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Lateral Jumps

Lateral Jumps

A.

Stand next to a cone or another object that you can jump over.

B.

Jump sideways to the opposite side of the cone.

C.

Upon landing, immediately jump to the other side. Try to make the jumps as quickly as possible.

Pulse Jump Squat

Pulse Jump Squat

A.

Start by squatting down until hips are almost parallel with the ground.

B.

Hold at the bottom and pulse a few inches up and down twice.

C.

Jump up and land softly in the starting squat position. That’s one rep.

Plyo Prisoner Lunge

Plyo Prisoner Lunge

A.

Stand with feet hip-width apart, bend elbows, and place fingertips behind head. Keeping head and chest lifted, jump left leg into a reverse lunge, bending both legs 90 degrees
.

B.

Immediately jump and switch legs, landing softly in a reverse lunge with right leg back. Continue quickly alternating sides for 1 minute.

Mistakes and Tips:

Make it easier by stepping back into the reverse lunge instead of jumping.

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