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Plyometrics

Tuck Jumps

Body Position: 
Repeated jumps are performed in place with concentration on limiting ground contact time. The knees are brought to the chest during each jump via rapid hip flexion. The arms should also be used to optimize vertical height. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Positions: 
Repeated jumps are performed in place.
The knees are brought to the chest during each jump via rapid hip flexion.

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.

High Box Jumps

Prerequisites: 
Squat, Squat Jumps
Body Position: 
Drop into a ½ squat and quickly extend the hips and jump onto the box positioned in front of the body. Land softly on the box with both feet completely on the box in a semi-squat position. The knees should be brought high through rapid hip flexion during the jump. Step down from the box.
Positions: 
Drop into a ½ squat and quickly extend the hips.
Jump onto the box positioned in front of the body.
The knees should be brought high through rapid hip flexion during the jump.
The knees should be brought high through rapid hip flexion during the jump.

Lateral Box Shuffle

Body Position: 
The box used for this drill should be small to promote quick repetitive hops. Drive laterally with the foot on the floor 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 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.
Positions: 
Drive laterally with the foot on the floor to clear the box.
Land on the other side with the opposite foot now on the floor.
Land softly as possible and drive back to the starting position.
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