D3 Multisport: Plyometrics Program

D3 Multisport: Plyometrics Program

D3 Multisport: Plyometrics Program

Plyo Routine #1
Run 10 minutes to warm up and end at a field where you can do your drills.

  1. One leg hops 20-30 times (for distance)
  2. Two leg hops 20-30 times (for distance)
  3. Box jumps 20-30 times (for height)
  4. 6×100 yd skipping for distance (walk back to the start – see photo)
  5. 6×100 yd skipping for height (walk back to the start – see photo)
  6. Jump rope 10 minutes
  7. Run 8x 30 left foot strikes (time should be between 19-21 seconds), skip 40 time back to the start – take a short rest before next rep

Plyo Routine #2
Run 10 minutes to warm up and end at a field where you can do your drills.

  1. One leg hops 20-30 times (for distance)
  2. Two leg hops 20-30 times (for distance)
  3. Walk 100 yd on heels
  4. Walk 100 yd on toes
  5. High knees 30 seconds (photos below)
  6. Quick short steps on ground 30 seconds – think ‘quick feet’
  7. Butt kicks (see photo)
  8. Crossovers (see photos)
  9. 6×100 yd skipping for distance (walk back to the start – see photo below)
  10. 6×100 yd skipping for height (walk back to the start – see photo below)
  11. Jump rope 10 minutes
  12. Run 8x 30 left foot strikes (time should be between 19-21 seconds), skip 40 times back to the start – take a short rest before next rep

Plyo Routine #2 – High Knees
   

Plyo Routine #2 – Butt Kicks

Plyo Routine #2 – Crossover Sequence
   

   

Plyo Routine #1&2 – Skipping

Michael Ricci is a USAT certified coach. He can be reached for personal coaching at
mike@d3multisport.com.

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