ACL Prevention Plyos Sessions 7-9

Here are the next 3 sessions of jumps. The “jump, jump, jump vertical” is three frog jumps followed by a squat jump for height. The barrier hops are single leg, so repeat for 25 seconds each side. Single leg hop and stick is a forward hop on one foot sticking the landing. Remember to bend your knee and don’t let your knee wobble to the inside. Please let me know if you have questions. 

Plyometric Training                                        Session 7         Session 8        Session 9

Jump	Time	Reps	Reps	Reps
Wall Jumps	25 seconds
Tuck Jumps	25 seconds
Jump, Jump, Jump Vertical	5 total
Squat Jumps	15 seconds
Barrier Hops*(S/S)	25 seconds
Barrier Hops*(F/B)	25 seconds
Scissor Jumps	25 seconds
Single Leg Hop*(stick)	5 total
Bounding for Distance	1 run

*Repeat on both sides for reps listed.