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Plyometric Jump Routines Conditioning Jumps Mercury (Work To Rest 1:1)

The document outlines a plyometric jump routine divided into sections named after planets. The Mercury section focuses on in-place jumps with a 1:1 work to rest ratio. Venus has line and squat jumps with a 1:2 ratio. Mars contains higher intensity jumps like tuck jumps with another 1:2 ratio. Further sections include horizontal, alternating and single leg bounds of increasing complexity up to Pluto which incorporates lateral and medial movements.

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Jon Hughes
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223 views

Plyometric Jump Routines Conditioning Jumps Mercury (Work To Rest 1:1)

The document outlines a plyometric jump routine divided into sections named after planets. The Mercury section focuses on in-place jumps with a 1:1 work to rest ratio. Venus has line and squat jumps with a 1:2 ratio. Mars contains higher intensity jumps like tuck jumps with another 1:2 ratio. Further sections include horizontal, alternating and single leg bounds of increasing complexity up to Pluto which incorporates lateral and medial movements.

Uploaded by

Jon Hughes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Plyometric Jump Routines

Conditioning Jumps
Mercury (Work to Rest = 1:1)
Ankle Bounces
Side Straddled Hops
Front Straddled Hops
Crossover Hops
Diagonal hops
Bunny Hops
Zig-Zag Bunny Hops
In place Jumps
Venus (Work to Rest = 1:2)
Line Hops
Buttkick Jumps
180’s
Rocket Jumps
Speed Skaters
Wideouts
Squat Freeze Jumps
Step up Jumps

Mars (Work to Rest = 1:2)


Tuck Jumps
Ski Jumps
Single Leg lateral Turns
Straddle Jumps
Sing Leg Medial Turns
Lane Hops
Single Leg Squat Jumps
Lunge Jumps
Horizontal Bounds

Trek
Skips for height
Skips for distance
Straight leg scissors
Flex leg scissors
Alternate leg bound

Extended
Straight leg scissors
Flexed leg scissors
Alternate bounds
LLRR Bounds

Saturn
Double Leg Bounds
Standing Triple Jump (Both to single to single)
Alternate leg Bounding

Uranus (Single Leg Bounds)


RRR
LLL
RRLL
LLRR
RLRL
LRLR

Pluto
Forward L
Forward R
RRLLRRLL
Medials
Laterals

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