Plyometric Interval Training
Interval Training is one of the fastest ways to blast calories and get in shape quickly. Try this heart-pounding workout!
Do a quick warm up with walking in place for 30 seconds, then increase it to a jog for 30 seconds.
Lateral Hops over Object (20 reps)
Purpose: Increase power/strength emphasizing neuromuscular control.
Stand with a 6" object (or towel on the floor)to your left.
Hop to the left over the object softly landing on the balls of your feet land bending at the knee.
Repeat this exercise hopping to the right.
Jog in place for 30 seconds.
Forward/Backward Hops over object(20 reps)
Purpose: Increase power/strength emphasizing neuromuscular control.
Hop over the object softly landing on the balls of your feet and bending at the knee.
Now, hop backwards over the object using the same landing technique.
Be careful not to snap your knee back to straighten it.
You want to maintain a slight bend to the knee.
Repeat for 20 reps.
Do 30 seconds of jumping jacks.
Single Leg hops over object (20 reps)
Purpose: Increase power/strength emphasizing neuromuscular control.
Hop over the object landing on the ball of your foot bending at the knee.
Now, hop backwards over the object using the same landing technique.
Be careful not to snap your knee back to straighten it.
You want to maintain a slight bend to the knee.
Repeat for 20 reps.
Now, stand on the left leg and repeat the exercise.
Increase the number of repetitions as needed.
Do 30 seconds of jumping rope (with or without a rope)
Vertical Jumps with headers (20 reps)
Purpose: Increase height of vertical jump.
Stand forward with hands at your side.
Slightly bend the knees and push off jumping straight up.
Remember the proper landing technique; accept the weight on the ball of your foot with a slight bend to the knee.
Repeat 20 times and switch sides.
Do 30 seconds of a boxer shuffle (hands near face with fists made and shift weight from foot to foot in place - see photo left)
Scissors Jump (20 reps)
Purpose: Increase power and strength of vertical jump.
Lunge forward leading with your right leg.
Keep your knee over your ankle.
Now, push off with your right foot and propel your left leg forward into a lunge position.
Be sure your knee does not cave in or out.
It should be stable and directly over the ankle.
Remember the proper landing technique; accept the weight on the ball of your foot with a slight bend to the knee. Repeat 20 times.
Finish with 30 seconds of jogging in place and cool down into a walk for 30 seconds before stretching.
