Plyometrics Phase Four: Force Production (2 - 4 weeks)

This phase is moving on to producing power! It's really important that you've first mastered the previous three phases of the programme... Especially as we move on from here and start combining movements, you NEED to make sure you have that solid foundation on which to work. Take your time setting up for these movements initially, aim to get from A to B as swiftly as you can, and stay conscious of landing with stability & as much 'lightness' as possible!

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

Vertical Jump

Forward Box Jump

Single Leg Lateral Box / Step Jump

Rotational Box Jump


Single Leg Vertical Jump

Single Leg Forward Box Jump

Single Leg Lateral Box Jump

Single Leg Rotational Box Jump