Plyometric Drills

This is Heptathlete Serita Shone at UWIC, Cardiff. She is demonstrating two basic plyometric drills. Drill 1 is simply two footed bounding over a set of 4 hurdles. She must ensure that she lands on a nearly flat foot, limits the flexion behind the knee and rebounds upwards immediately on contact with the ground. You might do 4 sets of 4 to 6 hurdles.
Drill 2 we have named the 'Bath Stop and Go Drill'. She does a series of standing long jumps with a vertical jump over a series of hurdles. On landing, she PAUSES for 1/2 seconds then drives forwards dynamically to the next hurdle where she initiatesa vertical impulse.
Again, a typical number of sets.reps might be 4 sets of 4 to 6 hurdles.

For futher information click on: www.longjumping.co.uk

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Sports

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• Plyometrics
• plyometric drills
• plyometric hurdle drills