Plyometrics
Tips:
The goal of these exercises are to train tendon response. Time on the ground has to be very brief. The goal is to get off the ground as quickly as possible. For the exercises requiring a box, use a box that is about knee height to avoid compromising speed.
Lateral Hurdle Hops
Place a Bosu ball, foam roller, or other object on the ground and hop sideways over it from one foot to the other.
Dumbbell Push Press
The goal of this movement is to propel the leg into a “triple extension” position with the hip extended, knee extended, and foot plantarflexed. Start in a split stance with one foot in front of the other. (about 6 inches apart). Hold a 5-10 lbs. dumbbell in each hand just above your shoulders (pick a weight that you can move quickly). Place a slight bend in the knees and explode upward into a jump while driving the forward leg behind you to switch stance. Keep a tight distance between the knees and avoid going into a deep lunge.
Try warming up with a Banded Hip Drag (see Hip Strength section) to cue the motor pattern. The movement at your hip is identical.
Box Jumps
Jump off both feet and land on top of the box on your whole foot (not just the forefoot), with your knees bent to about 90 degrees. Step down. This is one repetition.
Reverse Box Jump
Split Box Jump
Keeping a short distance between your stance leg and the box, place the other leg on the box and explode to drive yourself upward while switching your leg position in midair. Avoid double bouncing. Think “triple extension” position of your swing leg.