Day | 1 - Plyometrics |
 | 1. Ball to Ball Twists
Sets: | 4 | Reps: | 15 | Notes: | Use a heavy medicine ball and also use explosive controlled movements which mimick the action of the sport you are playing. |
|
 | 2. Clap Push Up
Sets: | 3 | Reps: | 12 | Notes: | Complete these as fast as possible. |
|
 | 3. Double Stair Jumps
Sets: | 3 | Reps: | 12 | Notes: | Be careful of your footing. It might be wise to have a spotter underneath you for moral and safety support. |
|
 | 4. Jump Rope
Sets: | 3 | Reps: | 50 | Notes: | Complete jump rope for 2-3 minutes on and 4 minutes off for 3 sets. |
|
 | 5. Seated Twists
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Day | 2 - Plyometrics |
 | 1. Burpee
Sets: | 3 | Reps: | 10 | Notes: | Start with 10 reps for 3 sets and work your way up to 20 reps within 3 weeks. |
|
 | 2. Double Knee Jumps
Sets: | 3 | Reps: | 12 | Notes: | Complete 12 explosive double knee jumps. |
|
 | 3. High to Low Medicine Ball Twists
Sets: | 3 | Reps: | 15 | Notes: | Make sure to focus on your form and also try Low to High Medicine Ball Twists |
|
 | 4. One Foot Box Jumps
Sets: | 3 | Reps: | 6 | Notes: | Explode up and focus on your form. This is a very difficult plyometric and 6 reps will be difficult in the beginning. |
|
 | 5. Side Box Jumps
Sets: | 3 | Reps: | 12 | Notes: | This exercise is to strictly focus on speed and agility. |
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