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  • Summer Plyo Workout #1 (2x Week June 6 - 17)

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    Elizabeth Gibson
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    This document outlines a plyometric workout routine consisting of 15 warm-up exercises like duck walks, lunges, and high knees followed by 9 plyometric exercises such as ankle flips, tuck jumps, and line hops. It also includes 4 medicine ball exercises like chest passes and soccer passes. The workout concludes with a conditioning circuit of fartleks or gassers to be performed for a number of reps. The entire routine is designed to be completed 2 times per week from June 6 to June 17.

    Original Description:

    Plyometrics for football

    Original Title

    Humboldt Plyo 01

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    This document outlines a plyometric workout routine consisting of 15 warm-up exercises like duck walks, lunges, and high knees followed by 9 plyometric exercises such as ankle flips, tuck jumps, and line hops. It also includes 4 medicine ball exercises like chest passes and soccer passes. The workout concludes with a conditioning circuit of fartleks or gassers to be performed for a number of reps. The entire routine is designed to be completed 2 times per week from June 6 to June 17.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    16 views1 page

    Summer Plyo Workout #1 (2x Week June 6 - 17)

    Uploaded by

    Elizabeth Gibson
    This document outlines a plyometric workout routine consisting of 15 warm-up exercises like duck walks, lunges, and high knees followed by 9 plyometric exercises such as ankle flips, tuck jumps, and line hops. It also includes 4 medicine ball exercises like chest passes and soccer passes. The workout concludes with a conditioning circuit of fartleks or gassers to be performed for a number of reps. The entire routine is designed to be completed 2 times per week from June 6 to June 17.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 1

    SUMMER PLYO WORKOUT #1

    (2x week June 6 17)


    WARM-UP
    1.

    2.
    3.
    4.
    5.
    6.
    7.
    8.
    9.
    10.
    11.
    12.
    13.
    14.
    15.

    1 LAP WARM-UP
    DUCK WALKS
    Flex toes, Lock knees- walk for 20yds
    LUNGE WALKS
    Big step, push up off of heels- walk for 20yds
    SIDE LUNGE WALKS
    Big lateral step, change lead leg- 20yds
    STEP PULLS
    Step, reach back, pull- change lead leg- 20yds
    SIDE TO SIDE SHUFFLE (EASY, MEDIUM)
    20yds up and back
    CARIOCA (EASY, MEDIUM)
    20yds up and back
    A-MARCH
    Walking sprint form- 20yds
    HIGH KNEES (EASY,MEDIUM)
    20 yds up and back
    BUTT KICKERS
    20 yds up and back
    HIGH KNEES + STRIDE
    High knees 10yds, stride 20yds- up and back
    HIGH KNEES + SPRINT
    High knees 10yds, sprint 20yds- up and back
    BIG BACK PEDAL
    20yds up and back
    SKIPS
    20yds up and back
    SKIPS + KICKS
    20yds up and back

    PLYOS
    1.
    2.
    3.
    4.
    5.
    6.
    7.
    8.
    9.

    ANKLE FLIPS
    ANKLE FLIPS W/TWIST
    SINGLE LEG ANKLE FLIPS
    ROCKET JUMP
    TUCK JUMP
    STAR JUMP
    GALLOPING
    BOUNDING
    LINE HOPS

    2X6 (explode up using just ankle reflex)


    2X12 (add a turn left, middle, right & repeat)
    2X8 (same as #1 but use one leg at a time/alternate)
    2X6 (squat down and explode up, reach for the sky/repeat)
    2X6 (explode up and tuck knees to chest/repeat)
    2X6 (an exploding jumping-jack/repeat)
    2X20 YDS (ride a stick horse, same leg forward)
    2X20 YDS (explode from each leg for distance/repeat)
    2x20 (legs together, alternate legs, carioca)

    MEDBALLS
    1.
    2.
    3.
    4.

    TORSO CIRCUIT (SIDE/SIDE, FIGURE 8, OVER/UNDER, SIT-UP, BACK CRUNCH)


    CHEST PASS
    2X10 (explode with legs and push ball with arms)
    SOCCER PASS
    2X8 (explode with legs and soccer pass ball)
    OAGER TOSS
    2X10 (explode with legs and throw ball backwards and up)

    CONDITIONING
    1.
    FARTLEKS or GASSERS

    _________________________reps

    *Fartleks- (Stride the straight-away, shuffle jog the circle on the track)
    **Gassers- (Run the width of the football field and back)

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