Plyo Routine #1Run 10 minutes to warm up and end at a field where you can do your drills.
One leg hops 20-30 times (for distance)
Two leg hops 20-30 times (for distance)
Box jumps 20-30 times (for height)
6×100 yd skipping for distance (walk back to the start – see photo)
6×100 yd skipping for height (walk back to the start – see photo)
Jump rope 10 minutes
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.
One leg hops 20-30 times (for distance)
Two leg hops 20-30 times (for distance)
Walk 100 yd on heels
Walk 100 yd on toes
High knees 30 seconds (photos below)
Quick short steps on ground 30 seconds – think ‘quick feet’
Butt kicks (see photo)
Crossovers (see photos)
6×100 yd skipping for distance (walk back to the start – see photo below)
6×100 yd skipping for height (walk back to the start – see photo below)
Jump rope 10 minutes
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
Coach Mike Ricci is the Founder and Head Coach for D3 Multisport. His coaching style is ‘process-focused’ vs. ‘results-focused.’ When working with an athlete, their understanding of how and why they are improving is always going to take precedence over any race result. Yes, there is an end goal, but in over 2 decades of coaching, experience has shown him that if you do the right work, and for the right reasons, the results will follow.
Coach Mike is a USAT Level III Elite Certified Coach, Ironman University Certified Coach, and Training Peaks Level II Certified Coach. He was honored as the USAT Coach of the Year.
