The Triple Threat (Plyometric/Speed/Power Day)

February 1, 2010

Plyometrics and Speed/Power Day

-Ballistic Warm up

-5 minutes of running up the stairs (At least one with single steps, double or triple steps, and one sideways stepping crossing feet)

-25 Box Jumps

-10 sets of Twenty five yard wind sprints (5 springts starting from a Baseball Stealing Position and 5 from a Sprinter's Track position)

-25 Broad Jumps

-25 Bounding Jumps
-Take one step then bound

-7 sets of Twenty five yard wind sprints

-50 Lateral Jumps (This is a partner exercise so while one partner is in a plank, the other is doing lateral jumps over there legs)

-25 Squat Jumps with high knees

-3 sets of 30 second lateral Basketball Drills (Staying in a squatted position the class will watch my commands as I direct them from shuffling left to right while mixing in jumps)

-3 sets of twenty five yard sprints, uphill

-Cherry Pickers all the way back to starting point