Upload
oinky222
View
2
Download
0
Embed Size (px)
DESCRIPTION
Speed Agility
Citation preview
Jumps:Split Squat JumpTuck JumpsPaused Tuck JumpsBroad JumpSkater Jumps
Depth Jumps
Upper Body:Med Ball Front ThrowMed Ball Side ThrowMed Ball Hammer Throw
Movement Prep:MarchersSkips
Low intensity drills:
Ankle bounceSlalom jumpsRicochet jumps4-star DrillBent over donkey ankle bounces
General jump exercises:
Squat jumpsPaused squat jumpsBroad jumpsLeapfrog jumpsDouble leg bounding
Power/Rate of force development:
Star jumpStanding broad jump1-leg step-up jumpOn-box jumpBox squat jump3 step lead into on-box jump
General plyometrics:
Rim jumpsLow side to side box jumpsLateral cone jumpsLow box depth jumps for heightLow box depth jumpKnees to chest tuck jumpBarrier jumps3 steps + jump for height off 2 legs
High drop jumpsHigh depth jumps
Full range reactive exercises:Low squat ankle jumpRhythmic jump squatPaused full squat jumpRhythmic lunge jumpDeep lunge jumpLow squat jump into shock lungeShock lungeLow squat jump into jump lungeHigh drop jump into 1/2 squatDrop jump into lunge
Short response reactive exercises:
Power skipping1-2-3 jump3 steps + jump for height1-leg speed hopStanding triple jumpSprintingSprint into 1-leg speed hop
Reactive jump 20% > vertical jump