For a stand-alone plyometrics workout, follow
the instructions below. You can use any combination of these exercises before
a running main set - depending on the main set you may not want do do more than
about 10 minutes of plyometrics. If you are unfamiliar with these drills, you
may be able to find videos on YouTube - these are from the P90X program.
|
Exercise | Notes - 30 seconds each unless noted |
Jump
Squat
| - Feet parallel and shoulder-width apart.
- Ease
(four count) to a deep squat, arms in front for balance.
- Quickly explode
up.
- Land gently.
|
Run-Stance
4-Squat Switch | - Start in run stance - one leg
forward.
- Toe of front foot should be aligned with heel of rear foot.
- Perform
4 squats in this position.
- On the fourth squat, leap and twist to run
stance on other side.
|
Swing-Kick
| - Standing
in front of an imaginary chair
- Swing one leg up and over the chair, followed
by the other.
- Repeat immediately, "bouncing" the second leg
right back.
- Bend knees at first - keep leg straight as it becomes comfortable.
|
| Repeat
the above three exercises |
| Jump Squat Reach | - As
above, but reach the arms high.
|
Run-Stance
Squat Switch | - As above, but switch stance after
every squat.
|
Circle Run
2 X 30 seconds | - Put
your hat or some small object on the ground.
- Facing the same direction
the whole time, run small circles.
- Run counterclockwise the first time,
clockwise second.
|
| Repeat the above three
exercises |
| Leapfrog Squat | - With
legs wide, drop into a low squat.
- Leap forward 4 times, then backward
4 times.
- Land gently.
|
| Lateral
Leapfrog Squat | - With legs wide, drop into a low
squat.
- Leap to one side 4 times, then back to the other side 4 times.
- Land
gently.
|
Hot Foot
30 + 30 Seconds | - Small
hops.
- Hop left, hop right, hop forward, hop back.
- Switch legs
after 30 seconds
- Land gently.
|
| Repeat
the above three exercises |
