Plyometric training should be performed with maximal effort and therefore, your muscles require greater rest periods. Perform these drills a maximum of 1x/week at first, then maximum of twice a week with at least 2-3 days in between once you are used to this training.
1. Tuck jumps (light feet, fast off the ground)
• 10 reps x 3 sets (1 min rest in between sets)
2. Max vertical jumps
• 10 times (1 min rest in between each jump)
3. Max long jumps
• 5 in a row x 5 sets (1 min rest in between sets)
4. Clap push ups
• 5 in a row x 5 sets (1 min rest in between sets)
5. Sit ups with partner pushing back down
6. Reverse sit ups (on back, hold partner’s ankles; lift legs and partner pushes legs down and to sides)
• 15 reps x 3 sets (1 min rest in between sets)
