PLYOMETRIC EXERCISES

1) Box Jump
- A plyometric leg exercise where you repeatedly jump from the floor onto a 1-2 ft high box. This exercise
is good for your vertical leap.
2) Lateral Jumps
- Jump from side to side as if you were speed skating, staying as low as possible
3) Switch leg leap
- Repeatedly leap onto a 1-2 ft high box landing with one leg on the box and the other leg on the ground.
Alternated leg positions continuously.
4) Ankle Jumps
- Continuously jump on one spot and keep knees straight. While in the air, flex your calves and point your
toes up.
5) Squat Jacks
- Normal jumping jacks, with landing position in full squat
6) Tuck Jumps
- Jump from balls of the feet and tuck your knees to your chest in mid-air while grabbing your shins.
Continuously repeat the same motion using only balls of your feet.
7) Agility Dots
- Single leg jumping on balls of feet in an imaginary square. Make box and x-pattern.
8) Jump Lunges
- Switch leg leap with lunges and without a box. Ensure lunges are deep.
9) Mountain Climbers

Tuesday 1 Thursday 1 Saturday 1

9 min 9 min 9 min
3 min box jump 3 min squat jacks 3 min switch leg leap
3 min ankle jump 3 min tuck jump 3 min lateral jumps
3 min mountain climbers 3 min agility dots 3 min jump lunges
Tuesday 2 Thursday 2 Saturday 2
9 min 9 min 9 min
3 min squat jacks 3 min box jump 3 min switch leg leap
3 min tuck jump 3 min ankle jump 3 min lateral jumps
3 min agility dots 3 min mountain climbers 3 min jump lunges
Tuesday 3 Thursday 3 Saturday 3
9 min 9 min 9 min
3 min box jump 3 min switch leg leap 3 min squat jacks
3 min ankle jump 3 min lateral jumps 3 min tuck jump
3 min mountain climbers 3 min jump lunges 3 min agility dots
Tuesday 4 Thursday 4 Saturday 4
9 min 9 min 9 min
3 min box jump 3 min squat jacks 3 min switch leg leap
3 min ankle jump 3 min tuck jump 3 min lateral jumps
3 min mountain climbers 3 min agility dots 3 min jump lunges

EQUIPMENT  SPACE & JUMPING BOX

**This chart is only an example guide of what different type of combinations plyometric exercises you can perform
each day. Do not worry about following the exact combinations on this chart. As long as you perform all 9 of the
exercises in one week, the combinations depend on what you feel most comfortable with during that workout.