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Here is the Level 5 phase. This is the last level of the Plyometrics workout series.
Level 5
- Two legged reactive jumps off of a 24" or 30" box.
4 set
10-12 reps - Single legged reactive jumps off a 16" or 24" box.
4 sets (each leg)
8 reps - Altitude jumps off of an extra high box, 40".
3 sets
6 reps - Change of direction jumps off of a 24" box.
4 sets (each direction)
8 reps - Explosive jump running (Bounding). How to bound: Running tall, extend the push off phase and bound. Use a mental image of a deer for this one. Relax shoulders and be sure to use arms as part of the drive phase.
4 sets
40 yards - 360 jumps off of a 24" box.
4 sets
8 reps - Medicine ball tosses. Squat down with the medicine ball in front of you in your hands and place in front of your knees. Then extend up while at the same time tossing the ball up above your head. Then catch and repeat.
4 sets
8 reps
