Plyometric Workout II

• 5-10 minutes of Jump Roping - Concentrate on the feet touching the ground for the shortest amount of time possible (jump quickly off the ground). Vary the types of jumps: one leg, two leg, heel touches, etc.

• Lunge Jumps - do three sets of ten repetitions on each leg. Start in a semi-lunge position - one foot well in front of the other. Now jump as high as possible, alternating foot positions in mid-air. Concentrate on landing softly and getting back up into the air as fast as possible. Dumbbells can be used with this exercise to give extra resistance.
• Explosive Skipping - do three sets. Skip in an exaggerated motion either down a basketball court and back, or for an equivalent distance. Concentrate on driving the knees up and traveling has high and as far as possible.
• Rim Touches - do three sets of 10-15 repetitions. This exercise is simple and quite effective. Simply stand underneath a basketball backboard and rim, and jum up and touch as high as you can go, for 10-15 times in a row. Work hard to decrease the time it takes you to gather yourself and get back into the air after each jump.
• Sprints - 10 repetitions. On a basketball court, track, or grassy area sprint for 20 meters. Concentrate on driving the knees up and forward, always pushing yourself to go full speed.