Plyometrics Phase Three: Force Absorption (2 - 4 weeks)

This is probably the most missed out on part of training in the vast majority of training programmes... It's all very well being able to generate force from standing; but what is IMPERATIVE in being able to translate that over to your performance, is the ability to first be able to land efficiently in order to prepare for that explosive movement when being stationary before hand isn't an option (i.e. when you're dancing!)

*Once you are able to maintain steady landing with glute and core activation, move on to the progression variation!*

Depth Drop

Single Leg Lateral Depth Drop

Rotational Depth Drop

Backwards Depth Drop


Single Leg Depth Drop

Lateral Depth Drop w/ Ball of foot Landing

Rotational Depth Drops

Single Leg Backwards Depth Drop