Lower Body Plyometrics DrillsThese lower body plyometrics drills will help you build explosive strength for running, jumping, or anything in-between. They are given in 3 sections: low, medium, and high intensity exercises.
Start with the low intensity plyometrics drills and make sure you don't hurt yourself. Work each exercise for 10-15 reps., 2-3 sets. Remember, you're training your muscles to contract in a certain way and not fatiguing them to failure. Low Intensity Two Foot Ankle Hop Start standing straight up, feet at shoulder width, hands relaxed and hanging at your sides. • Using only your ankles, hop repeatedly in place. Make sure to extend your feet and flex your ankles fully each time. • Hold your arms in front of you as you hop, lifting them slightly when you jump up. Ankle Hop, Side-to-Side Start standing straight up, feet at shoulder width, hands relaxed and hanging at your sides. • Using only the flexion in your ankles, hop 2-3 feet to one side, keeping your feet at shoulder width. • As soon as you land, jump back. Hold your hands up at chest altitude, arms bent at the elbows. Medium Intensity Knees-Tucked Jump Start standing straight up, feet at shoulder width, hands relaxed and hanging at your sides. • Jump upward as high as possible, bringing your knees with you and tucking them up tight against you chest. Grab your legs to your chest at peak of your jump. • Land and immediately jump again. Tuck Jump with Heel Kick Start standing straight up, feet at shoulder width, hands relaxed and hanging at your sides. • Bending your knees slightly, jump up as high as you can and bring you feet back to kick you butt so that your knees are pointing downward. • Land back on your feet, wait just long enough to absorb the fall, and jump again. High Intensity Split Squat Jump Extend one leg forward and the other back, and lower you body till you are in an extended lunge position. Both knees should be at right angles, and the forward leg will be at a right angle to the body. • From the beginning position, jump up as high as possible and switch your legs so that you land with the opposite legs forward and back. • When bringing the rear leg up, contract the knee so that in comes forward while close to you butt. • As soon as you land, jump again. Pike Jump, Straight Start standing straight up, feet at shoulder width, hands relaxed and hanging at your sides. • Jump up as high as possible and keeping your legs extended straight bring them up as high as you can in front of you. • At the same time, extend your arms out to try to touch your toes. At the peak of your jump your hips should be flexing to allow you to (almost) touch your toes in mid-air. • Land and immediately jump again. Moving Forward... Whatever level you're at, you've got plyometrics drills right here to get you to the next level. Start at the low intensity ones, moving naturally on to the more advanced movements. • Click HERE to learn more about plyometrics! OR • Click HERE to leave 'Lower Body Plyometrics Drills' & go to the Home-page!
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