Several plyometrics exercises will develop explosiveness using different jumping drills. Each jump should be a best-effort attempt, so rest 30 seconds between jumps.
EXERCISE(S)
|
SETS
|
REPETITIONS
|
|---|---|---|
Heel raise - Butt kicks - Partial lunges - Trunk circles - Horizontal arm swings - Curl & press - Wrist curls - Jumping jacks
|
1
|
6
|
Vertical jump
|
5
|
1
|
Butt kick jump
|
5
|
1
|
Push-ups
|
1
|
15
|
Crunches
|
1
|
15
|
Air squat
|
1
|
15
|
Run
|
1
|
3 miles
|
Stretching: Calf - Hurdler - Groin - Lunge - Quad - Lower back - Triceps
|
2
|
10 seconds each
|
http://hubpages.com/health/GET-FIT-The-Exercise-Plan-for-14-20-August
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