Lesson Level : 10
Rail Plyos
lesson
The Lesson
Demonstrate three plyometric jumps in a row on three railings that are hip-height or higher and more than five-steps away from each other.
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.
Rail can be flat or circular, but no wider than standard scaffolding bar.
Repeat three times.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Hip-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the rails must be hip-height or greater.
distance.
Must be more than x5 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x5 times the specified amount.
Details
Rails must be five steps or greater away from each other.
width.
Must be less than x1 times the width of a Rail-Width (48mm)
+ / -
You can use anything that is less than specified.
Multiplier
x1 times the specified amount.
Details
Rail must be standard scaffolding-width or less.
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
Two foot landing
takeoff.
Your takeoff must be Start with both hands and both feet.
Momentum
Your momentum should be Plyometric once you have taken off.
Details
Two foot takeoff
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.
