Advanced Plyometrics and Power Development

Key Points

• LATERAL DEPTH JUMPS:
• HOPS:
• Hops are single-leg jumps focusing on height and stability
• Start with one jump at a time, clearing a small cone and landing properly
• Perform 2 to 3 sets of 5 to 7 cones
• ADVANCED HOPS:
• Introduce a pre-hop for momentum before the main hop
• Perform continuous hops, focusing on quick ground contact and maximum height
• ADVANCED LATERAL HOPS:
• Start on one leg, jump up and land, reset each time
• Perform lateral hops on both legs, ensuring stability and proper form
• Perform continuous lateral hops with pre-hops for momentum
• Focus on height and quick ground contact
• Perform 2 to 3 sets, adding one more cone if necessary
• The ultimate hop combines lateral hops with jumps, focusing on height, distance, and stability
• Perform 2 hops to the side and one hop back in one movement
• HOP AND LATERAL BOUND SERIES:
• Combine hops with lateral bounds for advanced plyometrics
• Emphasize height, distance, and stable landing
• Perform without pauses for explosive movement
• Add hurdles for additional challenge, increasing height and explosivity
• Perform as quickly as possible, maintaining form and power
• DEPTH JUMPS:
• Advanced plyometrics like depth jumps are crucial for developing explosivity
• Focus on proper landing and quick power output
• Start by stepping off a box, landing in a squat position, and immediately jumping back up
• Increase the height of the box to challenge the athlete, maintaining stable landings and quick power output
• Perform 2 to 3 sets of 5 reps max
• Perform lateral depth jumps by stepping off the box onto one leg and jumping to the opposite side
• Progress to landing on one leg, jumping to the opposite side, and then returning to the starting leg
• Perform 2-3 sets, 5 reps max
• Depth jumps improve explosivity and change of direction
• Emphasize a stable landing and quick return movement