STRENGTH & PLYOMETRIC ROUTINES
General Strength ROUTINES
Rotation A – 30 seconds
Push-Ups
Forward-Back Lunge R
Forward-Back Lunge L
Burpees
V-Sits
Russian Dance
Toe-Touches
Squat Jumps
Bicycles
Air Squats
ROTATION B – 30 Meters
Lunges
Backward Lunges
Crab-Walk Right
Crab-Walk Left
Inch-Worm
Bear Crawls
Crab-Walks Forward
Crab-Walks Backward
Side-Lunge Right
Side-Lunge Left
In Place Routines
IPJ (In Place Jumps) – A
Bunny Hops
Bunny Hops w/ Kick
Speed Skater
Split Squat Jumps
IPJ (IN PLACE JUMPS) – B
Side-Side Jumps
Air-buttkicks
Frog-jump & reach
Toe Touch Jumps – Side
IPJ (IN PLACE JUMPS) – C
Side-Side Jumps w/ Knee lifts
180 degree Jumps
Tuck Jumps
Toe Touch Jumps -Forward
BOUNDING ROUTINES
SHORT BOUNDS
Standing Long Jump
3 Spring Jumps
3 Single Leg Jumps
5 Spring Jumps
Extended Bounds
Combination Bounds
Plyo-JUmp ROUTINES
Depth – A
Double Leg Hills-Valleys
Double Leg Valleys
Single Leg Hills-Valleys
Step-Off Jumps
Step-Off Jumps w/ Rotation
Step-Off Landings
DEPTH – B
3 Big Hops
Single Leg Valleys
Step-Off Jumps Single Leg
Step-Off Landing Single Leg
True Depth Jumps