1. PLYOMETRICS SESSION

2. 1. Age Group Suitable for all players aged 12 and over 2. Session Objectives A. To begin to develop players all round power B. To improve players balance and co-ordination 3. Equipment Required 1 box per pair

3. SAFETY CONSIDERATIONS 1. Complete a full risk assessment of playing area and all equipment to be used 2. Ensure a full first aid kit is available along with a trained first aider 3. Check all players for illness, injury and ensure correct training kit is being worn 4. Ensure session is conducted by a fully qualified coach or coaches with the correct ratio of staff to players 5. Ensure public liability insurance is in place and up to date prior to session 6. Please see full disclaimer at end of document 7. Complete a full Warm Up prior to beginning drills

4. PLYOMETRICS SESSION Exercise 1 – Box Jump to Step Off Sets = 4 Reps = 5 Work to Rest Ratio = 1 to 5 Resistance = 0 Objective of Exercise A. Begin to develop power in hamstrings, quadriceps and calves B. Develop balance and co-ordination

6. PLYOMETRICS SESSION Exercise 2 – Box Jump to Forward Vertical Jump Sets = 4 Reps = 5 Work to Rest Ratio = 1 to 5 Resistance = 0 Objective of Exercise A. Begin to develop power in hamstrings, quadriceps and calves B. Develop balance and co-ordination

8. PLYOMETRICS SESSION Exercise 3 – Box Jump to Forward Vertical Jump to Jump on landing Sets = 4 Reps = 6 Work to Rest Ratio = 1 to 5 Resistance = 0 Objective of Exercise A. Begin to develop power in hamstrings, quadriceps and calves B. Develop balance and co-ordination

10. PLYOMETRICS SESSION Exercise 4 – Box Jump to single leg landing Sets = 2 per leg Reps = 5 Work to Rest Ratio = 1 to 5 Resistance = 0 Objective of Exercise A. Begin to develop power in hamstrings, quadriceps and calves B. Develop balance and co-ordination

12. PLYOMETRICS SESSION Exercise 5 – Lateral Box Jump Sets = 4 Reps = 4 per leg Work to Rest Ratio = 1 to 5 Resistance = 0 Objective of Exercise A. Begin to develop power in hamstrings, quadriceps and calves B. Develop balance and co-ordination

14. PLYOMETRICS SESSION Exercise 6 – Twisted Box Jump Sets = 4 Reps = 5 Work to Rest Ratio = 1 to 5 Resistance = 0 Objective of Exercise A. Begin to develop power in hamstrings, quadriceps and calves B. Develop balance and co-ordination

16. PLYOMETRICS SESSION Exercise 7 – One Legged Box jump Sets = 2 per leg Reps = 5 Work to Rest Ratio = 1 to 5 Resistance = 0 Objective of Exercise A. Begin to develop power in hamstrings, quadriceps and calves B. Develop balance and co-ordination

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