Gluteals

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: 

Box Depth Drops to Vertical Jump

Prerequisites: 
Box Depth Drops to Vertical Jump
Body Position: 
A box no higher than 18 inches should be used for this exercise due to safety reasons and to the fact that the movement would be slowed down to an extent that it would no longer constitute as a plyometric/ballistic for increasing power. A step should be taken off the box (not a jump), and when landing both feet should contact the floor simultaneously. The landing should be absorbed by dropping into a ¼ - ½ squat with proper form; with a rapid vertical jump to follow. The height of the jump may be increased in many individuals if a visual stimulus is provided for them to reach for; such as a ball thrown high to catch, or a marking positioned high on a wall. During the advanced version the arms remain straight (no arm movement) hence not generating momentum.
Positions: 
A box no higher than 18 inches should be used for this exercise.
Take a step off the box
When landing both feet should contact the floor simultaneously.
The landing should be absorbed by dropping into a ¼ - ½ squat.
Perfrom vertical jump with proper arm movement.
Video: 
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