Scribd
Upload
33 views1 page

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

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.

Uploaded by

Elizabeth Gibson
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
33 views1 page

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

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.

Uploaded by

Elizabeth Gibson
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 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)

You might also like