Power & landings · Professional

Power & landings – Professional

Full plyometric session including repeated-jump intervals and jump-outs.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Ankle rocks — 10 reps each side
3. Shoulder circles & arm swings — 10 reps

Prep

1. Low-intensity pogo hops — 4 × 15 reps · 40 s rest
2. Drop and stick landing — 4 × 5 reps · 50 s rest

Jumps

1. Countermovement jump to stick — 4 × 4 reps · 1:15 rest
2. Lateral bound to stick — 4 × 4 reps each side · 1:05 rest
3. Split jump — 4 × 6 reps · 1:15 rest
4. Lateral jump-out & landing — 4 × 6 reps · 50 s rest
5. Repeated jump intervals — 5 × 20 s · 50 s rest
6. Rotational medicine-ball throw — 4 × 5 reps each side · 50 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app