Coaching Tip #4 – Power Plyometric Workout

Below is a simple set of exercises that you can do in the comfort of your home. When doing any at home training we there are a few simple rules that need to be followed.

Rule #1 – All work outs are subject to parent approval.
Rule #2 – Warm up, stretching, and cool down are mandatory parts of any work out.
Rule #3 – If weights are involved,do not work out alone or unsupervised.

Be safe! Have Fun! Go Crusaders!!

Plyo training is meant to produce fast, powerful movements and is ideal for highly competitive athletes who want to improve their performance. It can also be great for advanced fitness enthusiasts who are training for an event, or for people who want to challenge themselves and burn a great deal of calories while building fast twitch muscles (also known as Type 2 muscles that produce quick movements).

Plyometric exercises don’t necessarily have to involve jumping off of a box; coming down from a vertical jump (for example, from a previous repetition of a jumping exercise) can create the same eccentric contraction of the muscles that jumping off of a box does, and if you move directly into jumping upward again (a concentric contraction), you can get the same result.

This routine has five different highly effective plyometric exercises; only one of them actually uses plyo box jumps. We used a chair to do the box jumps; we recommend that you stick to boxes meant for this purpose for safety reasons, but if you do end up using a chair or improvised piece of furniture, make sure that it’s sturdy as it is very easy to get injured with improper equipment.

Workout Structure
5 Plyometric Exercises
10 Repetitions
2 Rounds each
12 Minutes Total
You will need; plyo boxes, or a sturdy chair or stool

More information about this workout can be found at