Technique Library - Plyometric Exercises

Plyometrics are an awesome tool to add power and tone to your workouts. I use plyometrics immediately after my athletes complete a compound movement. For example, if I program a deadlift or back squat into a program, I will have them do the back squat then immediately go do a set of jump squats or power step-ups. Mix it up! This is a great way to build power in an athlete. You can add plyometrics at the beginning or end of a program. They are great for power, injury prevention, and building muscle. When you do a plyo always make sure you absorb the force with hips, knees, and ankles aligned. Be fast, light, and springy when you produce the force!

 Below are cues for your plyometric exercises! Save this post for future reference!

Box Jumps Cues

1. Put a plyo box out in front of you (the plyo box height can vary, make sure when you land it looks the same as when you produce in the beginning)
2. Stand about 6 inches to a foot away from the box
3. Feet hip-width apart
4. Push your butt back squat down (hip, knees, and ankles aligned)
5. Push the floor away fast and explode up onto the box
6. Land with soft feet hip-width apart (hips, knees, and ankles aligned)
7. Step off the box carefully (don’t jump off)

In and Out Jump Squats Cues

1. Stand tall
2. Feet hip-width apart
3. Jump up and land with your feet out wide
4. Sink your butt down low
5. Push the floor away fast and jump
6. Land on your toes under your hips

Jump Squats Cues

1. Stand tall
2. Feet hip-width apart
3. Push your butt back squat down (hip, knees, and ankles aligned)
4. Push the floor away fast and explode up fast
5. Land with soft feet hip-width apart (hips, knees, and ankles aligned)

Jumping Lunges Cues

1. Start in a split lunge position
2. Sink down slowly through the front heel
3. Push the floor away fast and jump
4. Switch your legs in the air
5. Land softly and absorb the force (hips, knees, and ankles aligned)
6. Repeat and explode up fast!

Power Step Ups Cues

1. Grab a plyo box
2. The height of the box should determine off of you. When your foot is on the box your knee and hip should be parallel.
3. Whole foot on the box
4. Opposite arm up
5. Push down through the box
6. Explode up bring your leg on the ground up and your other arm up through
7. Absorb lightly
8. Repeat

Rotational Jumps Cues

1. Stand tall
2. Feet hip-width apart
3. Push your butt back squat down (hip, knees, and ankles aligned)
4. Push the floor away fast and explode up fast and rotate in the air
5. When you get tall and rotate squeeze your glutes
6. Land with soft feet hip-width apart (hips, knees, and ankles aligned)
7. Make sure you rotate each side

Speed Skaters Cues

1. Start on one leg
2. Sink down through the hip and knee
3. Push the floor away and explode to the side
4. Jump up and out
5. Absorb on the other leg softly (hip, knee, and ankle aligned)

 Speed Skater to Jump Cues

1. Start on one leg
2. Sink down through the hip and knee
3. Push the floor away and explode to the side
4. Jump up and out
5. Absorb in a jump squat position
6. Then quickly reproduce and jump off both legs
7. Absorb the force softly with (hips, knees, and ankles) aligned

Tall Kneeling to Jump Cues

1. Get down on the ground on your knees
2. Get tall and squeeze your core and glutes
3. Push your hips back
4. Explode up onto your feet
5. Push the floor away fast and explode up fast
6. Land with soft feet hip-width apart (hips, knees, and ankles aligned)

Remember to move "Wright" first! Keep these posted saved to reference all exercises that will be in our training programs!