Calves

Single Leg High Box Jumps

Prerequisites: 
High Box Jump
Body Position: 
Standing on one leg drop into a ½ squat and quickly extend the hips and jump onto the box positioned in from of the body. The inactive leg can be used to generate extra momentum, making it easier to jump onto the box. The knee should be brought high through rapid hip flexion during the jump. Land softly on the box by landing heels first in a semi-squat position. Step down from the box. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Video: 

Medial Box Shuffle

Body Position: 
The box used for this drill should be small to promote quick repetitive hops. Drive laterally with the inside foot (foot on top of the box) to clear the box and land on the other side with the opposite foot now on the floor. Land softly as possible on the box and floor, and drive back with the inside foot (foot on top of the box) to the starting position as quickly as possible. The idea is to have minimal contact time with the ground, and perform many reps in a short period of time. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Video: 

Lateral Box Jump

Body Position: 
Position yourself next to the box. Drop into a ½ squat and quickly extend the hips and jump onto the box. The knees should be brought high through rapid hip flexion during the jump. Land softly on the box with both feet completely on the box in a semi-squat position. Step down from the box. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Video: 

Overhead Squat

Body Position: 
From a rack, place barbell behind head so that barbell is centered and lying on top of spine while hands grip the bar to stabilize. Now, create a little momentum and lift the bar off the spine all over the head by fully extending the arms. Bend knees to 90˚, lean buttocks back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement). Keep back straight by keeping the head up, pushing chest out and shoulder blades up. Now, keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until legs are straight.
Video: 

Calve Raises

Body Position: 
In erect position elevate body weight through the toes. Remain standing on toes for 1 second and release until heels are below metal bar. Repeat.
Positions: 
In erect position elevate body weight through the toes.
Remain standing on toes for 1 second.

Front Squat

Body Position: 
From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar outside the shoulders, elbows facing forward horizontally to stabilize. Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement). Keep back straight by keeping the head up, pushing chest out and shoulder blades back. Now, keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until legs are straight.
Positions: 
Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders
Keep the weight on the heels and push gradually vertical
Video: 

Jump Pull Ups

Prerequisites: 
Squat, Pull-Up
Body Position: 
We start by standing under the pull-up rack, then jump upwards (power) towards the pull-up bar, perform the pull-up (strength) and return in a controlled (slow) fashion to the initial starting position. Can only be performed correctly with great upper-body (trunk) stability capability. Video below shows regular pull up. For jump pull up, jump toward handle bar, perform pull up, drop down to the floor and jump up again.
Positions: 
Jump upwards towards the pull-up bar
Return in a controlled (slow) fashion to the initial starting position.
Video: 

MB Heavy Scoop Throw

Body Position: 
FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED! As a rapid rise out of the squat position is performed, the arms are extended upward until they reach the chest, where forceful extension away from the body occurs. The ball should be released at a 45˚ angle from the ground at the top of the jump, with the knees and hips fully extended and the ankles fully plantar-flexed. The feet can leave the ground.
Positions: 
The arms are extended upward until they reach the chest.
Ball should be released at a 45˚ angle from the ground at the top of the jump.
Video: 

BOMB Heavy Throw

Body Position: 
FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED! The arms are extended upward and overhead while holding medicine ball as a jump is performed. The knees, hips, and shoulders should go through complete extension, and the ankles should completely plantar-flexed at the top of the jump. The ball is released at a 45˚ angle behind and over the head for maximum distance. The feet can leave the ground.
Positions: 
Arms extend upward and overhead, holding medicine ball as a jump is performed.
The knees, hips, and shoulders should go through complete extension.
Video: 

JUMP LUNGES

Prerequisites: 
Lunge
Body Position: 
Repeated split stance jumps are performed with a transition of foot placement at the top of each jump. Ground contact time should be limited, but may be longer than other plyometric jump exercises. The opposite foot should be transitioned in front of the torso with each jump. The arms should also be used to optimize vertical height.
Positions: 
Repeated split stance jumps are performed.
Transition of foot placement at the top of each jump.
The opposite foot should be transitioned in front of the torso with each jump.
Video: 
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