How to Progress Plyometrics | 5 Levels From Beginner to Advanced

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5 Levels of Plyometric Exercises

It’s important that athletes master each level before progressing to advanced exercises.

1: Snap downs and drop freezes. This is one I utilized as a high school Strength and Conditioning Coach and is great for groups of athletes learning to absorb force through triple flexion.

This is also a great bone mineral density stimulus and sets athletes up with a strong foundation. Don’t skip these. The single leg variation can even be effective for more intermediate athletes like myself and Carmen.

2: Box Jumps. The box takes away the impact of landing allowing you to do more jumps per session without running into patellar or achilles tendon issues. Work up your volume with these before progressing to a lot of vertical jumps.

3: Vertical jump. This is a great move to learn full triple extension.

4: Depth Jump. Carrying momentum down into the ground that you have to overcome and reverse makes this a challenging exercise for more advanced athletes. Progress appropriately starting at 12 inches and gradually working up to 24+ inches as the athlete can handle the load without spending too long on the ground.

5: Depth Jump variations. (ex: Single leg, Depth Jump to sprint, Depth jump to lateral bound) These are going to require more control and are a more advanced plyometric progression.

Check out The Movement System 12 Week Vertical Jump Program:

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Books I recommend: (Affiliate links below support The Movement System Content Creation)

1. Leadership Game Plan for Success (John Wooden)

2. Science and Development of Muscle Hypertrophy

3. Periodization Training for Sports

4. Essentials of Strength Training and Conditioning

5. Conscious Coaching

6: Strength and Conditioning A Biomechanical Approach

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Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

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