Athlete (Plyometric) Routine

1) Utilize the 1-2-3-4 stretching routine.

WEEKS 1 - 2 (once a week)

Light Jog Warm-Up 200 - 400 yards
Medicine Ball Forward Throws 4 sets throwing left, right and straight
Explosive Steps 5*6 touches Hip and Leg explosion
Agility Bag Weaves 3 sets
High Knee Drills 3 sets of 25 yards Mechanics, quick foot touches
Butt Kickers 3 sets of 25 yards

At completion of workout, do 1 set of 25 push-ups, 25 jack-knives, 50 heel raises and 100 hops (50 per leg)

WEEK 3 (twice a week)

40 yard sprints 5 sets
Alternate Leg Bounds Up Stairs 3*5 Hang Time, quick foot touches
Alternate Leg Bounds On Ground 3*10 Distance
Double Leg Tuck Jumps 2*10 quick foot touches
Double Leg Vertical Jumps 2*10 quick foot touches

At completion of workout, do 2 sets of 10 plyometric push-ups, 3 sets of 10 plyometric sit-ups, 50 heel raises and 100 hops

WEEKS 4 - 5 (DAY 1)

40 yards chute sprints 3 sets
40 yard sprints 2 sets
Alternate Leg Bounds On Ground 3*10 Height
Double Leg Tuck Jumps 2*10 quick foot touches

At completion of workout, do 2 sets of 10 plyometric push-ups, 3 sets of 10 plyometric sit-ups, 50 heel raises and 100 hops

WEEKS 4 - 5 (DAY 2)

Medicine Ball Throws 3*5 Vertically and under-handed
Agility Bag Weaves 5 sets with medicine ball throw
High Knee Drills 4 sets of 10 yards Mechanics, speed
Butt Kickers 3 sets of 25 yards quick foot touches

At completion of workout, do 1 set of 25 push-ups, 25 jack-knives, 50 heel raises and 100 hops (50 per leg)

WEEKS 6 (DAY 1)

40 yards chute sprints 4 sets
40 yard sprints 4 sets
Alternate Leg Bounds On Ground 3*10 Distance
Medicine Ball Throws from chest 5*2 Vertically
Medicine Ball Throws 5*2 Distance

At completion of workout, do 2 sets of 10 plyometric push-ups, 3 sets of 10 plyometric sit-ups, 50 heel raises and 100 hops

WEEKS 6 (DAY 2)

Double Leg Zig-Zag Hops 2*10
Pike Jumps 2*10
T-drills 4 sets
Agility Bag Weaves 5 sets with medicine ball throw
Lateral Sprints 3 sets

At completion of workout, do 1 set of 25 push-ups, 25 jack-knives, 50 heel raises and 100 hops (50 per leg)

WEEK 7 (DAY 1)

Box Jumps 2*10 to an 18 inch box
40 yard sprints 4 sets
High Knee Drills 4 sets of 15 yards Super fast knees
Butt Kickers 4 sets of 15 yards Super fast knees
T-drills 4 sets
Drop Push-ups 4*3 Explosive
Scissor Sit-ups 4*3 Explosive

WEEK 7 (DAY 2)

Box Jumps 4*2 to an 18 inch box with medicine ball toss
T-drills 2 sets
Agility Bag Weaves 3 sets
Medicine Ball Push-ups 3*5
Plyometric Sit-ups 5*2 Explosive

At completion of workout, do 1 set of 25 push-ups, 25 jack-knives, 50 heel raises and 100 hops (50 per leg)

WEEK 8 (DAY 1)

Box Jumps 5*2 to an 18 inch box
20 yard sprints 6 sets
T-drills 2 sets
High Knee Drills 5 sets of 10 yards Super high knees
Butt Kickers 5 sets of 15 yards Super fast feet
T-drills 4 sets
Drop Push-ups 5*2 Explosive
Scissor Sit-ups 5*2 Explosive

WEEK 8 (DAY 2)

Medicine Ball Jump Tosses 6*2 performed vertically from the chest and caught and tossed on the rebound
T-drills 5 sets
Medicine Ball Push-ups 5*3
Scissor Sit-ups 5*2 Explosive

At completion of workout, do 1 set of 25 push-ups, 25 jack-knives, 50 heel raises and 100 hops (50 per leg)