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| WEIGHT TRAINING & CONDITIONING |
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| Plyometrics |
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Two
Feet Bounds Ten exercises per set.
1.
Start in a half squat, arms by your side and shoulders
forward.
2. Jump up and out
and drive your arms upwards. Try to reach a point
at your maximum height.
3.
On landing return to the start position and repeat. |
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Two
Feet Speed Hop Ten exercises per set.
1. Start in a half squat, arms
bent at 90 degrees and shoulders forward.
2.
Jump up as high as you can driving your
arms upwards and bringing your feet up to your buttocks.
3. On landing return to your start
position straight away and go straight onto your
next hop. |
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Side
Hop Ten exercises per set.
You will need two (mini) hurdles or cones a couple
of feet apart.
1. Start to
the outside of the hurdles in a half squat, arms
by your side and shoulders forward.
2.
Jump sideways over the first and second hurdle.
3. Without pausing when you land
on the far side of the second jump back over both
hurdles. |
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Squat
Jump Twenty exercises per set.
1.
Start stood with your hand behind your head, fingers
clasped. (This means you can't use your arms to
drive with and make your legs and hips do all the
work).
2. Drop towards a half
squat position but just before you reach this jump
up into the air as high as you can.
3.
Upon landing repeat this straight away. |
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Tuck
Jumps Fifteen exercises per set.
1.
Start stood with your arms bent, elbows pointing
out to the side and yout hands in front of you.
2. Bend your knees slightly (to
about quarter squat position) and then jump upwards
bringing your knees up to touch your hands and your
feet up under your body.
3.
Repeat this exercise with your feet spending as
little time on the ground as possible. |
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Two
Feet Box Bounds
This is more difficult so wait until you are confident
with two-footed bounds before you try this. You
will need three boxes, 12 to 20 inches in height
spaced at an appropriate distance.
1.
Start in a half squat, arms by your side and shoulders
forward.
2. As with the two
footed bounds, jump up and out and drive your arms
upwards to land on the box.
3.
As soon as you land on the box, go straight into
a two footed bound off it. |
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