Training:

  1. Nowadays in order for an athlete to make huge gains in their performance it is imperative that they train hard in the off-season. Weights are a must for all serious athletes who want to gain strength and power. A somewhat new technology in sports has been the introduction of plyometrics. Plyometrics can improve the foot speed, agility, and power of any athlete and so they too are integral part of the serious athletes' training regiment. Below is a list of some Plyometric drills.

  2. Click here for Weight Training
  3. Click here for a Plyometric Program

  4. Another key factor that cannot be ignored, when training is your nutrition, and rest.
  6. Click here for Nutrition
  1. 1. Depth Jump Tuck:
  2. -do a depth jump (ie: drop off a box)
  3. -upon landing jump as high as you can and tuck your knees in your chest

 
  1. 2. Knee Up Tuck Jumps:
  2. -jump as high as you can and tuck your knees into your chest

 
  1. 3. Box Step Ups:
  2. -just step up on a box
  3. -go back down, and then do it again with the other foot
  1. 4. Side To Side Box Jumps:
  2. -while facing one way, jump on a box, placed on your side
  3. -do this for three boxes
  1. 5. Multiple Box Jumps:
  2. -same as #4 except you are facing the boxes
  1. 6. Box Jump 180's:
  2. -do a depth jump off one box and then jump while doing a 180 onto another box
  1. 7. Arm Movement Box Jumps:
  2. -bend your knees, get low to the ground and then using your arms explode upwards and land on the box
  1. 8. Footpass:
  2. -put a ball in between your feet and do a pike jump and release the ball as you go up
  1. 9. Split Jumps:
  2. -starting in a lunge position, jump as high as you can
  3. -repeat several times
  4. -switch legs
  1. 10. Medicine Ball Tips:
  2. -while you are in the air tip the ball against a wall
  1. 11. Leg Drop Lunges:
  2. -while on a box, do a lunge
  3. -be sure to really push off hard on your front leg
  1. 12. 1-2-3 Drill:
  2. -take 20 long strides, then on the third jump as high as you can
  1. 13. Line Drills:
  2. -see video
  1. 14. Hexagon Drill:
  2. -see video
  1. 15. Ankle Flicks:
  2. -jump as high as you can, but don't bend your knees
  1. 16. Side Hip Drill:
  2. -push off from side to side
  3. -it looks as if you are skating