Workout for August 11

My knee has been bothering me a little bit the last couple weeks so I figured it wouldn't hurt for us to do a little plyometric work. Have fun & feel strong!

To warm up for your plyometrics workout, jog for at least five minutes, and follow that with five minutes of light skipping, gentle jumping jacks, and high knee prancing, like a little pony ;-) . It's best to do the jumping drills on grass so you have some cushioning. After the drills, do an easy run 10 - 15 minute run.

Launch into each drill with your feet shoulder-width apart and knees slightly bent. Perform two to four sets of each drill.


Balance Drills

The Payoff: Improves balance; strengthens ankle, knee, and hip joints.

1. Jump and Sticks

Jump from and land on the balls of both feet. Jump high, not far. Land with knees bent and hold two to three seconds before jumping again. Alternate jumping 10 yards forward and sideways.

2. Two-Way Hops

Start balanced on your right leg. Hop two to three feet forward onto your left leg. Hold for two seconds to regain balance. Stay facing forward and hop back to the start position onto your right leg. Now hop onto your left again, but move sideways, then back. That's one set. Do three more, then repeat the drill starting on your left leg.


Elasticity Drills

The Payoff: Strengthens all lower-body muscles; improves the spring-like ability of the muscles and tendons around the joints.

3. Skip Ups

This is an exaggerated skipping motion. Drive your leading knee high, until the thigh is parallel to the ground, while popping off the ground, with your toes pointed.

4. Standing Long Jumps

Swing your arms back, then forward as you leap, and jump as far as possible, landing on both feet.


Power Moves

The Payoff: Improves stride power, or the force of each push-off.

5. Jump and Sprint

Do a standing long jump (see Drill 4), but at the moment you land, sprint for about 10 yards.

6. Triple Jumps

Start with a standing long jump (see Drill 4), but land on your right foot, quickly hop forward onto your left, then hop and land on both feet. Aim for maximal distance the whole way.

Have fun with these. See if they can't make you laugh a little.