Plyos Workout: Week of 6/2/14

This week's workout is a plyometric workout.  It should be done on grass.  Coordinate with teammates to do this workout sometime before next week; if you do it with a returner they can demo the drills for you.  Ask if you have questions about any of the exercises!

5-10 minute warmup jog - mix in some sideways shuffling, running backwards, light skipping, etc. during your jog

Dynamic stretching

The following twelve plyos are grouped into five pairs. The two plyos within each pair should be done back-to-back without rest, but take as much throwing rest as you need between each pair to give your best effort for the following pair. You will go through the entire list three times, first time at half speed as a warmup, second and third time at full speed.

Fast high knees for 15 seconds, followed immediately by fast butt kicks for 15 seconds

Throwing Rest (what is your throwing focus?)

10 triple jumps (alternate starting leg), followed immediately by 10 tuck jumps (squat, jump and quickly tuck your knees to your chest, land in a squat position and hold for 1 second before jumping again)

Throwing Rest (what is your throwing focus this time?)

20 seconds of shadow/marking drill (knees bent in marking position), followed immediately by 10 frog jumps

Throwing Rest (what about now?)

20 lateral jumps (land on one foot, compress in smooth motion with good balance, explode back the other way and land on other foot, side to side for max distance), followed immediately by 10 scissor jumps (from lunge position, like a telemark turn, side to side)

Throwing Rest (Yeah, Sally, I know - I'm focusing on my around backhand, all right?)

30 seconds of fast feet (15 sec each foot, hopping on one foot side to side as fast as you can over a small barrier like a shoe or a water bottle on its side), followed immediately by 10 depth jumps. Depth jumps are sometimes called double-jumps, start on top of a bench/step, no more than 36 inches high, step off of to land on ground with both feet and smoothly catching yourself with a slight knee bend, then immediately explode up off the ground for a second jump as high as you can and land back on the ground. As opposed to what a lot of gym training or cross-fit routines do, these should start on top of the box/bleacher/step.

Throwing Rest (Again?!?)

45 seconds dynamic plank moving arms (15 sec moving your arms; 15 sec moving arms and legs; 15 sec moving just legs); followed immediately by 45 seconds balancing on each leg (close your eyes to make it harder)

Cool down, throw, stretch, hang out.