BILATERAL
OR
UNILATERAL
PLYOMETRICS
1. Set
resistance
as
injury
and
condition
dictate.
Maximum
of
12”
of
travel
when
jumping.
2. Position
both
feet
on
the
kickplate,
parallel
and
shoulder
width
apart.
The
height
of
the
feet
on
the
kickplate
will
depend
on
the
desired
degree
of
ankle
and
knee
flexion,
and
the
relationship
between
the
hips
and
feet.
3. Grasp
handles
for
stability.
4. Keep
the
hips
square
and
the
back
flat
to
maintain
a
lordotic
curve.
5. Jump
upward,
extending
fully
at
the
hips
and
straightening
the
legs.
Keep
the
back
flat
and
head
in
a
relaxed
position
on
the
headrest.
6. Upon
return
to
the
kickplate,
bend
the
knees
slightly
so
that
they
are
not
straight
when
the
feet
make
contact
with
the
kickplate.
7. Immediately
jump
off
the
kickplate
without
further
bending
the
knees.
8. Perform
6
to
8
jumps
of
maximal
effort,
rest
45
seconds,
and
repeat
for
5
sets.
Variation:
Unilateral
-
Perform
jumps
with
one
leg
while
resting
the
other
on
the
footrest
or
pulled
into
the
chest.
OVERSPEED
PLYOMETRICS
In
conventional
vertical
plyometrics,
the
athlete
may
land
with
two
to
three
times
his/her
body
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Summary of Contents for Shuttle Recovery
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