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Plyometics Program Explained!

Posted Monday, February 16, 2009 by Ed Dalton

 

PLYOMETRIC PROGRAM

PHASE 1:

VERTICAL JUMPS

Do ten quality vertical jumps. Do the them by a wall or basketball standard. Mentally

measure the first jump and then try to improve with each successive jump. A mini

of 15 seconds should be taken between vertical jumps. Vertical jumps should

be tested once a month.

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PHASE 2:

STANDING LONG JUMPS

Do three sets of three successive standing long jumps. High School standards are

as follows:

Fair = 22 feet, Good = 25 feet and Great = 28+ feet (the measurement recorded is

the total

distance of the three jumps). This should be tested once a month as well.

PHASE 3:

BOX JUMPING

Begin by doing five jumps from a box about 20-inches high and landing in a hit position.

Next, do five more jumps in the same manner, but this time recoil straight up as

quickly as possible. On the next series, jump from one box, to the floor to the next

box for five reps. Now you are ready to get after it.

You should set up three to five 20-inch boxes about three feet apart. Follow the

same procedure but jump continuously through all three to five boxes for two sets.

Do it as fast as possible. The last drill is to jump over the boxes as fast as possible

for two sets. As you become more advanced, you can raise the height of the last box

up to 36 to 40 inches for the last two drills. You may wish to time these last two drills

once a month.

PHASE 4:

STANDING BOX JUMP

Jump on a box from a standing position. It will create interest and enthusiasm for

plyometrics. Successively increase the height of the box up to 36 to 40 inches. You

may wish to test a Standing Box Jump once a month.

www.biggerfasterstronger.com • info@bfsmail.com • 843 West 2400 South, Salt Lake City, UT 84119 • (800) 628-9737 • Fax (801) 975-1159

BUILD EXPLOSIVE STRENGTH

PLYOMETRIC PROGRAM

PLYOMETRIC PROGRAM AT A GLANCE

1. Quality Vertical Jumps 10 Reps

2. Standing Long Jumps 3 Sets x 3 Reps

3. Box Jumping

A. Depth Jump 5 Reps

B. Down & Straight Up 5 Reps

C. Depth Jump to Box 5 Reps

D. Rapid Fire through Boxes* 2 Sets

E. Jump Over Boxes* 2 Sets

* OPTION: Jump to Big Box at end or Jump over Big Box.

4. Standing Box Jump 2 Reps

INDIVIDUAL PLYO BOXES

42” - 32” - 20” - 10”

The BFS Plyometric Program takes 10 minutes. It includes four phases: 1-Vertical Jumps, 2-Standin

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