Many of your know that I am a track and field coach, but track and field athletes are not the only people that can benefit from jumping exercises. Below is my starter plyometric jumping routine to get you going. Do this for the next 4 weeks and watch your leg strength, fitness, and hops ability grow!
Plyometrics Conditioning - Beginner Level 1
Perform these 3 exercises twice weekly with at least 48 hours of rest between sessions:
- 3 sets of 5 reps: 5-5-5 Squat Jump (no weight)
- 2 sets 10 reps: Standing Long Jump
- 3 sets of 5 reps: Single Foot Side-to-Side Ankle Hop
How to!
5-5-5 Squat Jump: Stand with feet shoulder width apart. Complete 5 normal squats. Then 5 squats where you move quickly down into the squat position and slowly stand back up. Then complete 5 normal squat jumps. This equals 5 reps or 1 set. You can add weight via a medicine ball, dumbbells, or barbell as you get stronger.
Standing Long Jump: Jump from 2 feet and land on 2 feet. Use both arms to propel yourself forward.
Single Foot Side-to-Side Ankle Hop: Place 2 cones or markers about 3-4 feet apart. Stand on your right foot by the right cone and jump to your left foot by the left cone. Repeat jumping back to the right foot. From right to left foot and back is 1 repetition.
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