Lesson Level : 4
Plyo Precisions
lesson
The Lesson
Plyometric jumping is about combining force with speed in rapid succession. The speed of each explosive jump should help build more momentum up.
Demonstrate three plyometric jumps onto three ankle-height obstacles on the ground which are four steps (heel-to-toe) apart from each other.
Each obstacle must be no wider that a standard brick-length or less. It can be walls, steps, bricks, etc... Each landing must be a precision landing on the ball of the foot, but with plyometric force into the next jump.
Chest should remain up, the jumps must be two-feet together, and you should not pause on any jump. The landing momentum of each jump should be redirected back up for the next jump.
Repeat three times.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Ankle-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the walls must be ankle-height or greater.
width.
Must be less than x1 times the width of a Brick-Length (215mm)
+ / -
You can use anything that is less than specified.
Multiplier
x1 times the specified amount.
Details
Wall must be standard brick-length or less.
distance.
Must be more than x4 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x4 times the specified amount.
Details
Each wall must be four steps apart or more.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Plyometric once you have landed.
Details
Landing in a precision landing with plyometric force.
takeoff.
Your takeoff must be Start with both hands and both feet.
Momentum
Your momentum should be Plyometric once you have taken off.
Details
Takeoff with plyometric force.
speed.
You must complete and demonstrate at Running-Pace
+ / -
Your speed can be more than specified.
Details
Speed of movement should be fast.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
