PLYOMETRICS

Plyometric exercises promote explosiveness and power. They basically consist of multiple variations of jumping. To use plyometrics safely and effectively in a training program, the players must learn good control of momentum and body position throughout the jumps.  Each exercise should emphasize control of the jump, allowing for 'soft' and controlled landings.

Plyometric exercises must not be over done. Players should do them maximally 3 times per week with at least one day between sessions.  Beginners should do no more than 20-25 jumps in a session.

1. Straight up jumping player jumps straight up and lands softly with a toe to heel absorption of weight with knees bent, recoil quickly to take the next jump.  Do 5 jumps.
2. Single leg broad jumps player jumps forward on single leg as far as able, but must be able to stick a solid landing for at least 5 seconds. Do 5 jumps on each leg.
3. Long stride drill have players stride forward with explosive steps 6 paces, then hold a two footed landing with knees bent for 5 seconds.  Do twice.
4. 360 jump drill - players stand single file and well spaced out along a field line.  They jump consecutively along the line twice forward, turn 90 degrees, jump twice to the side, turn 90 degrees and jump twice backwards, turn and jump twice to the other side.  Emphasize soft landings with each jump.  Do two revolutions.