January-February - Off-Season 8 week Plyo Progression Week 1 Two per group Alternate Exercises 1. Squat jump 3 x 6 2.

6 2. Double-leg ankle bounce 3 x 6 3. Lateral cone jump (High as possible) - 3x 6 4. Drop and catch pushup - 3x 6 Week 2 - Two per group Alternate Exercises 1. Lateral cone jump (high as possible) - 3x 6 2. Split squat jump 3 x 6 3. Double-leg tuck 3 x 6 4. Single-leg tuck 6 Rt. 6 Lt. 5. Overhead backward medicine ball throw 6 partnered 6. Underhand forward medicine ball throw 6 partnered 7. Clap pushup (knees if necessary) 3 x 6 Week 3 and 4 - Long Mat Group 1 3 sets 1. Double Leg Zig Zag Hops 2. Alternate leg bound (high as possible) 3. Alternate leg bound (distance) 4. Single Leg Distance Hops RRR and LLL Group 2 1. Medicine 2. Medicine 3. Medicine 4. Medicine 5. Medicine ball ball ball ball ball push-ups 1 hand on ball 8 each arm up throw w/ Russian Twist Rt. 8 partnered throw w/ Russian Twist Lt. 8 partnered throw w/ Twist Rt. Shoulder 8 partnered throw w/ Twist Lt. Shoulder 8 partnered

Week 5 and 6 Two per group Alternate Exercises Group 1 3 sets 1. Double-leg tuck 3 x 6 2. Single-leg zig-zag hop 3 x 6 3. Box jumps - Double leg 3 times 4. Box jumps - Single leg lt. & rt. 3 times each leg Group 2 10 partnered each 1. Medicine ball sit-up and overhead pass 2. Medicine ball squat Throws 3. Overhead backward medicine ball throw 4. Underhand forward medicine ball throw Week 7 and 8 Exercises - Sets/Reps Group 1 1. Double-leg tuck 3 x 6 2. Single-leg zig-zag hop 3 x 6 3. Double leg hurdle hoppause b/t each hurdle in power position 3 times through 4. Double leg hurdle hop continuous 3 times through Group 2 1. Single-leg vertical jump 3 x 6 2. Single-leg distance hops LLL & RRR 3. Single-leg drive on box same leg aka bench hops- 3x6 each leg 4. Single-leg drive on box- alternate legs - 12 5. Partner Wall Push Ups 6 partnered