Hockeyplyometrics.com

The lower body plyometric exercises are designed to help you, the athlete, produce very explosive power, very quickly. This form of training also helps balance, core muscles and injury prevention. Allowing you to excel in whatever you do.

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1) Forward Falls

- from standing position A

- fall into position B

- then quickly pushing off and return to position A

Tips:

1) Good extension of back leg

2) Keep weight over front leg

3) Keep head up

2) One Leg Bends

- from standing position A

- tuck right leg behind left leg

- squat down, then stand up

Tips:

1) Balance is tricky, so do slowly at first

2) Keep weight more on your heels

3) Sailor Dance

- start in position A

- toes pointing up

- transfer weight to other side, switch legs like a dance

Tips:

1) Good extension of legs

2) Not too much upper body movement

3) Be smooth in weight transfer

4) Leg Switch

- starting in lunge position

- quickly switch leg position, smooth weight transfer

Tips:

1) Good extension

2) Not too much upper body movement

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 5) Quick Squats With Hop

- squat down to position B

- quickly come back up

- hop and repeat motion

Tips:

1) Keep weight on heel when squatting

2) The up and down motion should be like a spring

6) Rabbit Hops

- simply preform quick hops

- lifting entire food off ground

- hold skating position at all times

Tips:

1) Do not use toes to jump. Lift entire foot at the same time.

2) Keep most of your weight on heels

7) Squat & Hold With Jump

- hold squat for 5 secs

- jump as high as possible

- land, hold squat for 5 secs

Tips:

1) Land softly

2) When squatting, keep weight on heels

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NOTE: YOU SHOULD DO EACH EXERCISE FOR 45 TO 90 SECS WITH A 30 TO 60 SECS BREAK INBETWEEN!

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