1. Plyometric Workout Low intensity and High intensity workouts

2. Plyometric workout help build muscle strength, muscle endurance, and explosiveness. Completing multiple exercises in a row is a technique developed by Istvan Javorek who has trained multiple Olympic medalists.

3. Workouts Select four or five exercises. Complete them in succession. Example: 10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hops Rest 10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hops Rest 10 Squat jumps, 10 split jumps, 10 tuck jumps, 10 single leg hops Move on to new set of exercises I would pair the box jumps together Then the high intensity together. Then the upper body workouts

4. Set 1 Squat Jumps Split leg jumps Tuck jumps Single leg lateral hops

5. Squat Jumps

6. Split Squat Jumps

7. Tuck Jumps

8. Single Leg Lateral Hops

9. Set 2 Jump to box Lateral jump to box Lateral box push offs Lateral hurdle jumps

10. Jump To Box

11. Lateral Jump to Box

12. Lateral Box Push Offs

13. Lateral Hurdle Jumps

14. Set Three Bounding ( for height, for distance) Zig zag hops Rings jumps ( multiple patterns) Depth jumps (box)

15. Bounding

16. Box Drill with Rings

17. Zig Zag Hops

18. Depth Jumps

19. Set four (Upper Body) Overhead throws Side throws Overback throws Slams Plyopush-up

20. Overhead Throw

21. Side Throw

22. Overback Toss

23. Slams

24. Explosive Starts

25. Single Arm Throws

26. Squat Throws

27. Plyo-Pushups