Pre-Plyometrics Exercise Program

Before you start plyometrics, it is a good idea to have a reasonable strength base.

I want you to do these exercises first for 2-3 weeks so you are ready and don’t injure yourself.

Jon Sawden

  • Squat (Overhead / Front) – sets of 10 – over time increase sets to failure
  • Calf raise – thrash them – vary the 3 foot angles (EVERY DAY)
  • Lunge – Sets of 10 – over time increase sets to failure
  • Back arch – sets of 10 (10 seconds each rep) – over time increase sets to failure – 10 rocking actions would be 1 set
  • Hollow rock – sets of 10 (10 seconds each rep) – over time increase sets to failure – 10 rocking actions would be 1 set (EVERY DAY)
  • Slow hamstring decline – sets of 10 – match the number of sets with your squats (Recovery time 48 to 72 hours)
    Calf raise and hollow rock – thrash them 6 days a week
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