The Working Athlete

Intro

Plyometrics are ‘explosive’ or ‘reactive’ training. The first month of training should emphasize strengthening your hip flexors and knee joints to absorb the shock from the stress of explosive movements. This will prevent any potential knee issues as you advance in your training.

Benefits

The biggest benefit of plyometrics is that it can improve athletic performance, strengthen bones and joints, and develop lower body vertical and lateral explosiveness.

Consult your physician

Make sure you speak to your physician before you begin any physical activities. 

Work–out requirements

·        16 FL oz bottle of water

·        An open, flat surface for explosive movement

Duration

10 – 15 minutes (with warm-up and stretch included) 

Warm-up

It is recommended you allow yourself a full rest after each set.

 Work out

Begin the workout with an easy jog at a controlled pace for 5 minutes on a treadmill. 

 

Click the video below to see a demonstration of the program

 

Drop Squats                            3 x 3

Full rest between sets

Foot fires                           3 x 8 – 10 seconds

Full rest between sets

Starter Skips                        4 x 3

Full rest between sets

Calf Raises                             2 x 10

 Standalone

This program can be focused on entirely as a solo workout or added to your current fitness routine.