Get in ~10 minutes of aerobic exercise to warm up. Start at endurance pace and work your way up to threshold in the final minutes. Add in a very brief sprint towards the end.


After warming up, move in to the training. The following are in Sets x Reps:

Split jumps, 3x6: with one leg in front of you and one leg behind you on a solid surface, jump as high into the air as you can. Mid air, switch the position of your feet, moving the rearward leg forward and vice versa. Land in this position, and upon landing, jump as high as you can immediately and continue until you have done all reps at a max effort

Tuck Jumps: 3x6—on a solid surface, jump up as high as you can, pulling both knees to your chest. Land on the balls of your feet and spring up as quickly as you can.

Power Pushup, 3x4: Get in to the pushup position and start as normal. When you reach the low pint, push yourself as powerfully as you can off of the ground. Catch yourself with your hands and repeat immediately to finish the set.

Bunny hops, 3x5: Lower in to the squat position and jump as far forward as you can. Upon landing, spring in to the next forward jump as soon as possible. You can use your arm swing to gain more momentum.

Chest pass, 3x6: Using a partner or a solid wall, push a medicine ball from your chest as hard as you can. If using a partner, the partner can catch the ball and pass it back as quickly as possible. If using a wall, you can be able to stand close enough to catch it and return the ball in one fluid movement. Start with a light-moderately heavy medicine ball and work your way up throughout the program.

IMPORTANT: Since plyometrics are all about producing as much power as you can, you must ensure adequate rest between sets. Allow 1-3 minutes between sets! It sounds like a lot of rest, but we want your best!

Get in 5-10 minutes of aerobic exercise to cool down.

Total contacts: 81