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Plyometrics A — Vertical Power
Plyometrics · Jumps for height and stiffness. Quality over volume.
Pogo Jumps
3 × 20 Rest: 45–60 sec
Quick ground contact. Think stiff ankles.
- Bodyweight
Countermovement Jumps
3 × 5 Rest: 90 sec
Dip and go. Soft, quiet landings.
- Bodyweight
Box Jumps
4 × 4 Rest: 2 min
Step down. Do not rebound off the box.
- Plyometric Box
Split-Squat Jumps
3 × 5 / side Rest: 90 sec
Upright torso. Switch or stay on one side, then swap.
- Bodyweight
Broad Jumps
3 × 4 Rest: 2 min
Stick the landing. Reset between reps.
- Bodyweight