Plyometrics

Plyometrics – Foundation

Pogo Jumps	Weighted Pogo Jumps	Lateral Pogo Jumps
Line Hops	Lateral Line Hops	Squat Jumps
Alternating Lunge Jumps	Weighted Squat Jumps	Power Skips
Ascending Skater Jumps	Skater Jumps	Power Bounds
Reaction Skater Jumps	Box Jump	Seated Box Jump
Approach Box Jump	Lateral Box Jumps

Plyometrics – Unilateral

SL Linear Pogos	SL Lateral Pogos	SL Broad Jump
SL Lateral Broad Jump	SL Box Jump	Half Kneeling Box Jump
SL Line Hops	SL Lateral Line Hops	SL Broad to 90 deg Broad
Sprinter Step Ups

Speed – Acceleration – Linear COD

2 point Starts	2 point Stop & Go’s	Half Kneeling Arm Pump
Wall Starts	Lateral Wall Sprint	Decel Series
Y Cut Drill	Jump Cut Drill	Quarter Arc Run
Y Cut Drill w/ Reaction	Jump Cut Drill w/ Reaction	Half Arc Run
Ground Starts	Lateral Ground Starts	Half Kneeling Starts
Lateral Half Kneeling Starts

Speed – Max Velocity – Lateral COD

Tempo 50’s	Butt Kick Run	Lateral Short Shuttle
Lateral Power Shuffle	A Skips	Short Shuttle
Lateral Shuffle	B Skips	Step Over Runs
Carioca Quick Step	Straight Leg Bounds	Build Ups
Crossover Run	Alternating Bounds	Pro Shuttle
High Knee Run	L Drill

Acceleration

Falling Starts	Band Resisted Piston Run	Ball Drops
Single Leg Triple Jumps

Lateral COD

Mirror Drill	Lateral Shuffle w/ Ball Reaction
Lateral Shuffle to React Sprint	V Jumps

Linear Agility

Lateral Shuffle Ball Drops	Back Pedal Ball Drops	Figure 8 Drill
Lateral Alternating Bounds

Max Velocity

Single Leg High Knee

Single Leg Cycling

Single Leg Bounds