Monday, plyoquicknix only jumps or hops, side to sides, fox jumps and hops, with a six inch box. Powermetrics tuck jumps, eccentrix split cycle jumps. Tuesday, plyoquicknix, ankle flips, down ups with a six inch box, multi-jumps to a sprint. Powermetrics frog jumps, concentrics or hitch hops. Wednesday; plyoquicknix, pogo hops, side to sides over an obstacle, drop and slide lateral. Powermetrics, jump and touch, down ups from a 24 inch box and split jumps. Thursday, plyoquicknix, Russian short hops, ski jumps and hops using a line. Fox runs using a 12 inch box. Powermetrics tuck jumps, hurdle jumps, drop and quick’s. Friday; plyoquicknix, ankle skips, Russian ski hops, and multiple box jumps and hops using a six inch box. Powermetrics; drop and explode, drop and sprint, repeat down ups.
When developing workout programs you can follow the one that we have provided for you can be creative in putting your own together. Do not overload the powermetrics, next the plyoquicknix with the powermetrics so that you get a good combination of drills to work per day.
