Plyometric Jumps

Objective

Build explosive leg power for jumping, sprinting, and change of direction.

Equipment

• Cones

Instructions

1. 1

   Perform 3 rounds of: 10 squat jumps, 10 alternating split jumps (lunge jumps), 10 lateral bounds each side.

2. 2

   Rest 90 seconds between rounds.

3. 3

   Land softly with bent knees — absorb the impact.

Coaching Points

• ✓ Drive arms upward on each jump to add height.
• ✓ Land on the balls of both feet simultaneously — not one foot then the other.
• ✓ Reset your position fully before each rep; do not rush.

Variations

• → Add a header at the top of each squat jump using a tossed ball.
• → Replace lateral bounds with hurdle hops over low cones.