Lesson Level : 6
Plyo Stairs
lesson
The Lesson
Use plyometric jumps up 30 stairs in the least number of jumps as possible. Every jump must be plyometric and you must not stop.
You must repeat three times in under 10 minutes.
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.
Challenge Details
Guidelines to successfully accomplish the challenge.
distance.
Must be more than x30 times the distance of a Stairs
+ / -
You can use any distance that is more than specified.
Multiplier
x30 times the specified amount.
Details
Thirty stairs of roughly ankle-height.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
duration.
The duration must be 00:10:00
+ / -
The duration can be more than specified.
Details
Ten minutes for all three repetitions.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Plyometric once you have landed.
Details
Landing two feet.
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 two feet.
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.
