BOUNDING INTRO
Due to the intense nature of bounding, it is wise to begin with short, extensive bounds to get the joints, tissues and brain used to jumping from leg to leg. General prescription: 2-3 sets, 5-15m.
BOUNDING INTENSIVE
Now that the brain, joints and tissues have been exposed to extensive bounding, we can now increase the intensity of bounding by increasing the distance and decreasing ground contact time. General prescription: 2-3 sets, 10-20m.
POGO JUMPS (LOADED)
Pogos are a great exercise for impact prep and intro to plyometrics to increase ankle and achilles work capacity, tissue tolerance and overall power. In this variation, we are focusing on loading the movement by adding resistance and external stability. General prescription: 2-5 sets, 5-20 hops each side.
POGO JUMPS (PROGRESSIONS)
Pogos are a great exercise for impact prep and intro to plyometrics to increase ankle and achilles work capacity, tissue tolerance and overall power. General prescription: 2-5 sets, 10-20 hops (DL and SL). Progress from double leg to single leg as tolerated.
BOUNDS (LATERAL)
Lateral bounds (or jumps) will increase ankle, knee and hip stability when jumping laterally. This can be useful to prep for agility and change of direction training. It will also improve tendon stiffness and lateral stability. General prescription: 2-5 sets, 5-15 reps each side.
HOPS (LATERAL)
Lateral hops (or skips) will increase ankle/calf complex tissue tolerance, endurance and capacity. It will also improve stiffness and lateral stability. General prescription: 2-5 sets, 10-30 reps.
LANDING MECHANICS
This demonstration will be useful prior to early impact prep and intro to plyometrics to increase balance, stability, force absorption and coordination during single and double leg landing. General prescription: 2-5 sets, 10-20 reps. Increase distance and height as tolerated.
45-DEG HOP AND HOLDS
This low load drill can be useful in early impact prep and intro to plyometrics to increase balance, stability, force absorption and coordination during single leg landing. General prescription: 2-5 sets, 10-20 steps each side. Increase distance and height as tolerated.
BULGARIAN SPLIT JUMP
This plyometric movement is designed to improve landing capacity along with the ability to rapidly produce force after ground contact. It will help condition the lower limb and improve it’s impact capacity. General prescription: 3-4 sets, 3-5 reps each side for power, 10-20 each side for capacity.
