What’s in it for the athlete:

Test your vertical.

Learn jumping and landing techniques.

Develop upper body plyometric exercises.

Teaching Points:

1. Position is key for creating and absorbing maximal forces.

2. Strength is the foundation for explosiveness.

1. Need to be strong enough to absorb force, stop force and create new force.

3. How you do it matters most.

1. All of it helps, but what specifically is it helping? Meaning, is what you are doing plyometric in nature or intent?

Physical Skills:

• Landing
• Catching

• Vertical Jump

• Broad Jump

• Relaxation 
• Stiffness

• Coordination

Social Skills:

• Communication

• Cooperation

• Trust

Medicine Ball Activities:

• Seated over/unders

• Seated trunk rotations

• Standing front toss

• Hammer squats

• Supine pull overs

• Supine power toss

Preparatory Activities:

• Walking/Marching in place

• Quick feet/Quick hands in place

• Cocky walk sequence

• Skipping

• Lunging

• Tall ‘n drop to stick it landing

• Jumping

• Bounding

Testing Activities:

• Max reps of back squat at 60% body weight in 5 seconds.

• Average broad jump. (Possibly single leg take off to two foot landing. )

• Max height vertical jump

• Max height depth jump that matches vertical

• Start off a 6” box and build by 2-3” per attempt.

Cool Down Activities:

• “Relax To Win” - head to toe guided relaxation sequence.