Base Training
- Periodized conditioning program
- Strength, Power, Speed, Agility, and Endurance
- Strength Training
- Teens (with >2 years of training) and adults
- Olympic-style weight training after general condition phase
- Teens (with >2 years of training) and adults
Prehab
Dynamic Mobility/Warm-ups
- Fall Forward
- High Knee Lift
- Foreleg Reach with Active Pull-back
- Back Leg Extension
- Butt Kick
- Figure Eight
- Shuffle and Accelerate
- Quick arm And Foot
- Resisted Running
- Lateral Leg Swings
- Acceleration and Deceleration
- Drive Past
- Give-and-go Acceleration and Deceleration Acceleration
Speed, Agility, and Quickness
- Speed
- 10m Sprint
- 20m Sprint
- Agility
- Shuffle Transition
- Zigzag
- Defensive Spin Reaction
- Depth Joust Shuffle Block Drill
- Court Drills
- Court Shuffle, Sprint, Backpedal
- Court Agility
- Four Corners
- Jump, Shuffle, Jump
- Ladder Drills
- Hip Rotation
- Skier
- Icky Shuffle
- Crossover Icky Shuffle
- Stairs
- Quick Step
- Two Step
- Three Step
Movement Patterns for Plyometrics
- Leg Extension (Vertical Movement)
- Leg Extension (Horizontal Movement)
- Leg Extension (Lateral or Multiple Direction Movement)
- Trunk Flexion (Hip & Spine Flexion)
- Trunk Rotation (Hip & Spine Rotation)
- Pulldown / Shoulder Extension
- Forward Push / Shoulder Transverse Flexion
- Upward Push / Shoulder Flexion
Could not find a plyometric exercise in textbooks addressing Trunk Extension (Hip & Spine Extension)
Exercise References
- Foran 2001
- 6-7 seconds work, 12-14 seconds rest
- Drop jump
- Depth jump
- Shuffle transition
- Zigzag
- McNeely 2007
- Beginner
- Box landing
- Tuck jump
- Box jump
- Ball slams
- Overhead throw
- Intermediate
- Depth jump and side step
- Static squat jump
- High knee box jump
- Rotational swings
- Pullover toss
- Advanced
- Box to box jump
- Hurdle jumps
- Depth jump
- Twisting sit up toss
- One arm heavy bag push
- Kneeling two-hand overhead throw
- Beginner
- Chu 2013
- Tuck Jump (thighs parallel)
- Lunge Jump
- Deep Squat Jump
- Single Leg Forward
- Box March
- Alternate Bound with Single Arm Action
- Lateral Box Jump
- Single Leg Forward Hop Over Barrier
- Lateral Jump over Barrier
- Box Jump to Athletic Position
- Depth Jump Single Leg Forward
- Depth Jump with Backward Glide
- Depth Jump Single Leg
- Medicine Ball
- Chest Pass Sit-up
- Marine Crunch (throw-down)
- Partner Standing Trunk Rotation
- Chest Pass from Back
- Slide
- Tuck Jump with Heel Kick
- Cycled Lunge Jump
- Deep Squat Jump
- Double Leg Vertical Power Jump
- Single Leg Lateral Box Speed Hop
- Combination Bounding with Single Arm Action
- Double or Single Leg Zigzag Hop
- Forward Backward Hop Over Barriers
- Hurdle Hop
- Box Depth Jump Double/Single Leg Forward
- Box Depth Jump with Medicine Ball Chest Pass
- Box Depth Jump with Medicine Ball Catch
- Box Depth Jump with Forward Long Jump
- Box Jump for Speed
- Pullover Crunch with Medicine Ball
- Russian Twist w/ MB
- Side Throw Kneeling or Standing
- Supine Backward Throw
- Overhead Throw
- Tuck Jump with Abdominal Crunch
- Single Leg Vertical Jump
- Speed Hops
- Lateral Lunge with Single Leg Box Support
- Hop over Barriers with Middle Lateral Box
- Multi-directional Barrier Hop
- Barrier Hop with Medicine Ball Dunk
- Hurdle Hop with Box Contacts
- Depth Jump Forward and Backward
- Depth Jump with Maximum Medicine Ball Throw
- Depth Jump with Spin Dunk
- Depth Jump with Medicine Ball Catch and Redirect Dunk
- Depth Jump with 180° Spin
- Single Leg Power Box Step
- Seated 45° Lateral Catch
- Medicine Ball Spin and Dunk
- Jump Throw
- Defensive Spin Reaction
- Depth Joust Shuffle Block Drill
- Depth Jump with Directional Dig
- Multi Directional Barrier to Cue to Ball Reaction
- Mellion (1997)
- Footspeed Drills (pg 670)
Green Bullet = Sports Specific