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⚡️14 upper & lower plyometrics you should do Sharp contacts, repeat contacts & repeat efforts! 1. Max pogos 2. Plyo push-ups 3. Repeat hurdle hops 4. Landmine catch & press 5. Double box jump 6. Seated drop to med ball press 7. SL to broad jump 8. Supine med...

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Gerry DeFilippo

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Reactive: repeat contacts, elastic, evokes the stretch reflex Here are 12 reactive upper/lower body movements to add to your training! 1. Partner drop to med ball snap down 2. Lateral jump w/ return 3. Banded landmine catch & press 4. Hurdle jump to lateral jump 5. Feed to reactive chest pass 6. Skater jump to box jump 7. Plyo push-up 8. SL drop jump to broad jump 9. Supine med ball catch & press 10. SL broad jump to lateral jump 11. Bent over repeat med ball pass 12. Drop jump to lateral hurdle jump
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Reactive: repeat contacts, elastic, evokes the stretch reflex Here are 12 reactive upper/lower body movements to add to your training! 1. Partner drop to med ball snap down 2. Lateral jump w/ return 3. Banded landmine catch & press 4. Hurdle jump to lateral jump 5. Feed to reactive chest pass 6. Skater jump to box jump 7. Plyo push-up 8. SL drop jump to broad jump 9. Supine med ball catch & press 10. SL broad jump to lateral jump 11. Bent over repeat med ball pass 12. Drop jump to lateral hurdle jump

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🎯 12 upper & lower body plyometrics all athletes should be doing! 1. Depth jumps 2. Supine med ball catch & press 3. Repeat single leg broad jump 4. Plyometric push-up 5. Drop jump to SL broad jump 6. Feed to med ball chest pass 7. Pogo to lateral jump 8. Partner drop to med ball snap down 9. SL broad jump to lateral jump 10. Repeat med ball chest pass 11. Maximal pogo jump 12. Bent over reactive med ball pass
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🎯 12 upper & lower body plyometrics all athletes should be doing! 1. Depth jumps 2. Supine med ball catch & press 3. Repeat single leg broad jump 4. Plyometric push-up 5. Drop jump to SL broad jump 6. Feed to med ball chest pass 7. Pogo to lateral jump 8. Partner drop to med ball snap down 9. SL broad jump to lateral jump 10. Repeat med ball chest pass 11. Maximal pogo jump 12. Bent over reactive med ball pass

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10 plyometrics to build INSANE athleticism 1. Drop jump to vertical 2. Max bilateral pogo jump 3. Max forward SL hops 4. Depth jump to broad 5. Quadruple broad 6. Depth jump 7. Maximal repeat SL broad 8. Drop jump to box jump 9. Double jump to hurdle 10. Maximal repeat hurdle
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10 plyometrics to build INSANE athleticism 1. Drop jump to vertical 2. Max bilateral pogo jump 3. Max forward SL hops 4. Depth jump to broad 5. Quadruple broad 6. Depth jump 7. Maximal repeat SL broad 8. Drop jump to box jump 9. Double jump to hurdle 10. Maximal repeat hurdle

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Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variations… 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot 6. Rebound med ball chest pass 7. Supine med ball drop to press 8. Partner feed to prowler press 9. Bent over intensive chest pass 10. Plyo push-up 11. Standing repeat med ball pass 12. Single arm band snap downs 13. Seated med ball drop to vertical press 14. Sled slingshot max catch
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Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variations… 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot 6. Rebound med ball chest pass 7. Supine med ball drop to press 8. Partner feed to prowler press 9. Bent over intensive chest pass 10. Plyo push-up 11. Standing repeat med ball pass 12. Single arm band snap downs 13. Seated med ball drop to vertical press 14. Sled slingshot max catch

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18 exercises to turn your legs to springs 1. Forward bilateral pogo jump 2. Forward SL pogo jump 3. Pogo to frog jump 4. Repeat frog jump 5. Double hurdle to lateral jump 6. Repeat high hurdle jump 7. Quadruple pogo to box jump 8. Repeat maximal pogo jump 9. SL drop jump 10. Drop to vertical jump 11. Repeat low hurdle jump 12. Double box jump 13. Drop jump 14. Band assisted pogo jump 15. Rotational max pogo jump 16. Unilateral max SL pogo jump 17. Depth jump to broad jump 18. Drop jump to vertical jump
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18 exercises to turn your legs to springs 1. Forward bilateral pogo jump 2. Forward SL pogo jump 3. Pogo to frog jump 4. Repeat frog jump 5. Double hurdle to lateral jump 6. Repeat high hurdle jump 7. Quadruple pogo to box jump 8. Repeat maximal pogo jump 9. SL drop jump 10. Drop to vertical jump 11. Repeat low hurdle jump 12. Double box jump 13. Drop jump 14. Band assisted pogo jump 15. Rotational max pogo jump 16. Unilateral max SL pogo jump 17. Depth jump to broad jump 18. Drop jump to vertical jump

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💥 Upper plyometrics 11 of my fav variations 1. Push-up drop 2. Plyo push-up 3. Dynamic push-up w/ pause 4. Vert drop press 5. Horizontal drop press 6. Sled rapid press 7. Sled catch & press 8. Sled max catch 9. Med ball repeat pass 10. Heavy med ball catch 11. Rapid band catch
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💥 Upper plyometrics 11 of my fav variations 1. Push-up drop 2. Plyo push-up 3. Dynamic push-up w/ pause 4. Vert drop press 5. Horizontal drop press 6. Sled rapid press 7. Sled catch & press 8. Sled max catch 9. Med ball repeat pass 10. Heavy med ball catch 11. Rapid band catch

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13 REAL plyometrics for athletes! 1. Band assisted pogo jumps 2. Drop jump into band accelerated vertical 3. SL vertical into SL broad 4. Repeat SL broad jump 5. Triple hurdle jump 6. SL drop jump 7. Standard drop jump 8. Drop jump to vertical jump 9. Depth jump 10. Depth jump to broad jump 11. Box “double jump.” 12. SL drop jump to SL broad jump 13. Hurdle to box jump
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💣 10 plyometrics to build INSANE athleticism 1. Drop jump to vertical jump 2. Maximal bilateral pogo jump 3. Maximal forward SL pogo hop 4. Drop jump to broad jump 5. Maximal repeat broad jump 6. Depth jump 7. Maximal repeat SL broad jump 8. Drop jump to box jump 9. Double box jump 10. Maximal repeat hurdle jump
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WTF are you doing if you ONLY train power for your lower body?! Here are 13 upper body power variations you should do! 1. Partner tire battle 2. Supine unilateral reactive landmine catch & press 3. Supine reactive med ball snap downs 4. Standing reactive/repeat wall med ball passes 5. Supine reactive med ball catch & press 6. Single arm stiff arm drop catches 7. Plyometric push-up 8. Sled slingshot press 9. Partner feed to reactive prowler press 10. Bent over med ball ground pass 11. Seated reactive vertical med ball press 12. Feed to reactive med ball pass 13. Maximal push-up drop catch
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WTF are you doing if you ONLY train power for your lower body?! Here are 13 upper body power variations you should do! 1. Partner tire battle 2. Supine unilateral reactive landmine catch & press 3. Supine reactive med ball snap downs 4. Standing reactive/repeat wall med ball passes 5. Supine reactive med ball catch & press 6. Single arm stiff arm drop catches 7. Plyometric push-up 8. Sled slingshot press 9. Partner feed to reactive prowler press 10. Bent over med ball ground pass 11. Seated reactive vertical med ball press 12. Feed to reactive med ball pass 13. Maximal push-up drop catch

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8 exercises to add to your training to improve athleticism 1. Repeat SL Broad Jumps 2. Half kneeling 1/4 turn box jumps 3. Single leg box jump 4. Hurdle jump to lateral jump 5. Lateral jump to 1/4 turn box jump 6. Triple hurdle jumps 7. Maximal pogo jumps 8. Drop jumps
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THE KEY TO BUILDING GAME CHANGING POWER IS HERE These 9 jumps/plyometrics are what you need to move the needle Save this list… use them 1. Single leg box jumps 2. Standard box jumps 3. Repeat SL broad jump 4. SL drop jump to SL broad jump 5. SL depth landings 6. SL broad jumps 7. Band resisted SL vertical jump 8. Med ball SL vertical to slam 9. Med ball SL broad jump
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THE KEY TO BUILDING GAME CHANGING POWER IS HERE These 9 jumps/plyometrics are what you need to move the needle Save this list… use them 1. Single leg box jumps 2. Standard box jumps 3. Repeat SL broad jump 4. SL drop jump to SL broad jump 5. SL depth landings 6. SL broad jumps 7. Band resisted SL vertical jump 8. Med ball SL vertical to slam 9. Med ball SL broad jump

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17 ways to make your sprints & jumps reactive Athleticism & elasticity = 🔑 1. SL depth jump to broad jump 2. Quadruple pogo to box jump 3. Drop back sprint 4. SL pogo to lateral jump 5. Reverse pogo to sprint 6. Skater/repeat lateral jump 7. Double pogo to lateral sprint 8. Rotational pogo to box jump 9. Lateral jump to sprint 10. SL drop jump to lateral hurdle jump 11. Skater jump to box jump 12. SL broad jump to lateral jump 13. Double SL pogo to sprint 14. Lateral shuffle to sprint 15. Lateral jump (to side) to sprint 16. Skater jump (face forward) to sprint 17. Skater jump (face side) to sprint

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If you want to be a more explosive athlete, you should consider doing these 7 jumps & plyometrics 1. Maximal pogo jumps 2. Repeat hurdle jumps 3. Drop jump to box jump 4. Repeat single leg broad 5. Maximal depth landings 6. Drop jump to vertical jump 7. Maximal box jump
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If you want to be a more explosive athlete, you should consider doing these 7 jumps & plyometrics 1. Maximal pogo jumps 2. Repeat hurdle jumps 3. Drop jump to box jump 4. Repeat single leg broad 5. Maximal depth landings 6. Drop jump to vertical jump 7. Maximal box jump

Gerry DeFilippo

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8 plyometrics to build change of direction for athletes! 1. Broad jump to lateral jump 2. SL hurdle jump to lateral jump 3. Lateral jump with return 4. Single leg drop jump to lateral hurdle jump 5. Skater jump to box jump 6. Single leg broad jump to lateral jump 7. Lateral jump to 1/4 turn box jump 8. 1/4 turn pogo jump to lateral jump
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8 plyometrics to build change of direction for athletes! 1. Broad jump to lateral jump 2. SL hurdle jump to lateral jump 3. Lateral jump with return 4. Single leg drop jump to lateral hurdle jump 5. Skater jump to box jump 6. Single leg broad jump to lateral jump 7. Lateral jump to 1/4 turn box jump 8. 1/4 turn pogo jump to lateral jump

Gerry DeFilippo

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