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.