Post Lift – Plyo and Plyometrics

Plyometric Warm-Up

Phase 1 – Elastic Prep (2-3 minutes)

• Pogo Jumps (2 x 20)
• Single Leg Pogos (1 x 10)

Phase 2 – Power Plyometrics

• Box Jumps – 24″/30″ (3 x 3; rapid)
• Depth Drops into Deep Squat (3 x 3)
• Broad Jump Bounds (3 x 4)

Phase 3 – Reactive Movement

• Split Squat Jump Switches (2 x 10)
• Lateral Bounds (2 x 10)

Phase 4 – Speed

• Falling Starts (2)
• Knee Down Starts (2)
• 15 Yd Sprints (2)

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Throwing Plyo Ball Series

• 2000 Gram Reverse Throws (1 x 10)
• 350 Gram Reverse Throws (1 x 10)
• 250 Gram Knee Down Throws (1 x 5) [Chest to Knee]
• 250 Gram Catcher Pop n’ Throws (1 x 5)
• 200 Gram 180 Throws (1 x 5)
• 200 Gram Side-Arm Throws (1 x 5)
• 150 Gram Field + Flow + Throw (1 x 5-10)