Plyometric Agility Drill
Description
This exercise involves a combination of plyometric and agility movements, designed to improve explosive power and quickness. It typically involves jumping, hopping, and lateral movements, and can be modified to suit different fitness levels and goals.
Muscle Group
Equipment Required
Plyometric Agility Drill Instructions
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Jump forward as far as you can, landing softly on the balls of your feet.
- Immediately jump back to your starting position, again landing softly on the balls of your feet.
- Next, jump to your right as far as you can, landing softly on the balls of your feet.
- Jump back to your starting position, again landing softly on the balls of your feet.
- Finally, jump to your left as far as you can, landing softly on the balls of your feet.
- Jump back to your starting position, again landing softly on the balls of your feet.
- Repeat this sequence for 30 seconds to 1 minute, rest for 30 seconds, and then repeat for 2-3 sets.
Plyometric Agility Drill Form & Visual
Plyometric Agility Drill Benefits
- Increases lower body strength and power
- Improves cardiovascular endurance
- Targets multiple muscle groups including quads, glutes, hamstrings, calves, and core
- Can be used for sport-specific training for athletes
- Low-impact exercise that is easy on the joints
- Can be modified for different fitness levels and goals
Plyometric Agility Drill Muscles Worked
- Quadriceps
- Hamstrings
- Calves
- Glutes
- Core muscles
Plyometric Agility Drill Variations & Alternatives
- plyometric-agility-drill with cones
- plyometric-agility-drill with hurdles
- plyometric-agility-drill with ladders
- plyometric-agility-drill with agility rings
- plyometric-agility-drill with resistance bands