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Plyometric

B. Criss-Cross Pickup

B. Criss-Cross Pickup

A.

Stand with feet wider than hip-width apart, toes turned out slightly, hands by sides. Squat, reaching right fingertips to touch floor between feet to start. 

B.

Immediately jump, landing in standing with left leg crossed behind right. Immediately drop to start with left fingertips touching floor.

B. Grasshopper

B. Grasshopper

A.

Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, then jump feet back to plank position.

B.

Keeping hips square, pull right knee to left elbow, then back to plank. Pull left knee to right elbow, then back to plank. Do one more knee pull to each side, then hop feet toward hands.

C.

Jump, clapping hands overhead.

B. Tuck Jump

B. Tuck Jump

A.

Stand with feet hip-width apart, hands in front of chest with arms bent out to sides to start. Jump as high as you can, tucking knees toward chest. Land softly in start.

Curtsy-Lunge Squat Drop

Curtsy-Lunge Squat Drop

A.

Stand with feet hip-width apart and hands together at chest with arms bent out to sides to start. Jump as high as you can, landing in a curtsy lunge with left leg behind and across right leg.

B.

Immediately jump as high as you can.

C.

Land in a squat. That's 1 rep. Do 20 reps (alternating sides for the curtsy-lunge jump), then jog in place for 30 seconds.

Plank Kicks 180-Tuck

Plank Kicks 180-Tuck

A.

Stand with feet hip-width apart and arms by sides. Crouch, place palms on floor, then hop feet back to plank.

B.

Shift weight into right hand and left foot and rotate torso and hips slightly left, bringing straight right leg and straight left hand to meet in front of chest. Return to plank. Switch sides; repeat. Quickly hop feet toward hands,

C.

Then jump as high as you can, tucking knees toward chest and turning 180 degrees in air to land facing the other direction. That's 1 rep. Do 20 reps (alternating sides for the 180-tuck jumps), then jog in place for 30 seconds.

Hamstring Hinge Hop

Hamstring Hinge Hop

A.

Stand on right leg (knee soft) with hands together at chest and arms bent out to sides. Hinge forward from hips, lowering torso toward floor and extending left leg back until body forms a straight line from shoulders to heel.

B.

Reverse movement (without touching floor), then jump off right leg as high as you can, raising bent left leg up to hip height. That's 1 rep. Without lowering left leg, do 10 reps. Switch sides; repeat, then jog in place for 30 seconds.

Plank Kicks 180-Tuck

Plank Kicks 180-Tuck

A.

Stand with feet hip-width apart and arms by sides. Crouch, place palms on floor, then hop feet back to plank.

B.

Shift weight into right hand and left foot and rotate torso and hips slightly left, bringing straight right leg and straight left hand to meet in front of chest. Return to plank. Switch sides; repeat. Quickly hop feet toward hands,

C.

Then jump as high as you can, tucking knees toward chest and turning 180 degrees in air to land facing the other direction. That's 1 rep. Do 20 reps (alternating sides for the 180-tuck jumps), then jog in place for 30 seconds.

Curtsy-Lunge Squat Drop

Curtsy-Lunge Squat Drop

A.

Stand with feet hip-width apart and hands together at chest with arms bent out to sides to start. Jump as high as you can, landing in a curtsy lunge with left leg behind and across right leg.

B.

Immediately jump as high as you can.

C.

Land in a squat. That's 1 rep. Do 20 reps (alternating sides for the curtsy-lunge jump), then jog in place for 30 seconds.

Hamstring Hinge Hop

Hamstring Hinge Hop

A.

Stand on right leg (knee soft) with hands together at chest and arms bent out to sides. Hinge forward from hips, lowering torso toward floor and extending left leg back until body forms a straight line from shoulders to heel.

B.

Reverse movement (without touching floor), then jump off right leg as high as you can, raising bent left leg up to hip height. That's 1 rep. Without lowering left leg, do 10 reps. Switch sides; repeat, then jog in place for 30 seconds.

Curtsy-Lunge Squat Drop

Curtsy-Lunge Squat Drop

A.

Stand with feet hip-width apart and hands together at chest with arms bent out to sides to start. Jump as high as you can, landing in a curtsy lunge with left leg behind and across right leg.

B.

Immediately jump as high as you can.

C.

Land in a squat. That's 1 rep. Do 20 reps (alternating sides for the curtsy-lunge jump), then jog in place for 30 seconds.

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