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Plyometrics

Plyometrics. By: Trey Thomas, Nick Reed, Stephen Ferguson, Tom Hickman . What is plyometrics?. Plyometrics are a form of physical exercise that involves jumping (a lot). Plyometrics are an aerobic activity that gets your heart rate around 60-80% of your maximum heart rate.

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Plyometrics

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  1. Plyometrics By: Trey Thomas, Nick Reed, Stephen Ferguson, Tom Hickman

  2. What is plyometrics? • Plyometrics are a form of physical exercise that involves jumping (a lot). • Plyometrics are an aerobic activity that gets your heart rate around 60-80% of your maximum heart rate. • Several forms of plyometrics are jumping, hopping, tossing a medicine ball…

  3. Plyometric warm-up • Each of the warm-up activities will be for 30 seconds. • Mountain Climbers • Burpees • Jumping Jacks • Low to High Knee Kicks • Skipping in Place

  4. Station 1: Plyo’s (mini hurdles) • Try to do each of the plyo arrangements as fast as you can with out making too many mistakes (like knocking them over). • Maze • One leg jumps • Two leg jumps • Side jumps • Quick feet

  5. Station 2: Yoga Steps • Try to keep up with the instructor as he/she will make the routines progressively faster and harder.

  6. Station 3: Jump ropes • Try to do the different jumping routines as fast as you can without messing up. • Criss-crosses (scissors) • Front-to-back • Side-to-side

  7. Station 4: Geo-mats • Try to complete all three card moves together by the end of the song.

  8. Plyometric cool-down • Walk around gym for 2-3 minutes to allow your heart rate slow en and let the blood in your legs settle.

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