Expert: Cameron - 1/19/2007

Question
Cameron
Can you describe a few basic plyos I can do without equipment,in my rec room at home? How many reps,sets,etc.
My speed and quickness is coming along by using weights and running hills,but now I am ready to tackle plyos.

Answer
Home Plyos- 1) The basic squat jump- set your feet hip width apart, stand up with your hands above your head and squat down dropping your hands below your waist- explode of the ground reaching up like you are trying to get a rebound in basketball. 2) Leap (jumping from one foot and landing on the other) stand on your right leg with your hands on your waist. Jump forward and try to land on your left leg with out bouncing or wobbling. Then repeat with the left let. Make sure you are at a stop before you try to leap again. 3) When you can do that with ease then do the same thing but hop. Right leg to right leg and so on. 4) Also try to leap like your jumping to hands on a clock. 10 to 2 and 2 to 10. Make sure you control the landing.

As far as numbers go; the important thing to remember is the plyo is all about quality of motion on numbers.  Start with sets of 10 resting 1-2 min in between even if you are not winded. However if you start to have a problem landing (knees diving in, big waist drop on landing, and landing with straight legs) stop

Thanks,
Cameron