Hey guys
I need help with making a plyometrcis program that I can perform at home. Can anyone help me make a program please?
Plymetrics help
Moderators: Boss Man, cassiegose
you dont need a lot here:
2 days a week
1 linear day (straight up/line jumps)
1 lateral day (sideways jumps)
lower day 1 do this first (linear day):
box jumps (jump onto box) 4 x 6 (something high-ish)
ankle hops 4 x 30
week 2 do 3 sets, week 3 do 5 sets, omit week 4
lower day 2 do this first (lateral day):
lateral box jumps (stand side on to the box and jump on)
lateral cone jumps (jump left, jump right etc)
same sets and reps etc as linear day
keep increasing strength with deadlidts, squats and lunges too
2 days a week
1 linear day (straight up/line jumps)
1 lateral day (sideways jumps)
lower day 1 do this first (linear day):
box jumps (jump onto box) 4 x 6 (something high-ish)
ankle hops 4 x 30
week 2 do 3 sets, week 3 do 5 sets, omit week 4
lower day 2 do this first (lateral day):
lateral box jumps (stand side on to the box and jump on)
lateral cone jumps (jump left, jump right etc)
same sets and reps etc as linear day
keep increasing strength with deadlidts, squats and lunges too