EXTENSIVE PLYOMETRICS PROGRAM

Plyometrics (jumps, bounds etc) can be a very powerful tool when used correctly but in more cases then not at local level, they are used hap-hazardly, almost gimmicky, for little to zero benefit.

What most players and coaches don't know about plyometrics is that they can be broken up in 2 categories:

• Extensive
• Intensive

Much like the age old thought process of getting the run in the legs before doing sprints which is also not totally true, you would use low level plyometric exercises with higher volumes to start with before getting into the higher level stuff.

It essentially preps you for the stuff that will make the biggest difference, if you are prepared for the forces they put through the body and are able to absorb and redirect those same forces.

Just quickly, low level plyometrics refer to:

• Technically Simple 
• Low Eccentric Loading
• Low Impact
• Can be performed for high reps or distances with minimal fatigue

High level plyometrics refer to:

• High Eccentric Loading
• High Impact
• Can only be performed for low reps or distances with full rest

The great thing about extensive plyometrics is that they can increase your intensive plyometrics output all on their own making them the perfect starting point for plyometric and/or sprint training.

Here's an extensive plyometrics program I use as various points of the season and there are a million exercises you could use but you'll get the idea of the kind of exercises you're after for this program.

Feel free to insert your own but the one's below will serve well regardless.

HOW...

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