Name: Playbook - AJ Hotchkins - Sand Plyometric Workout
Uploaded: 2023-08-11T16:43:53.598Z
Duration: 35 min
Description: Sand Plyometric Workout

Plyometric Sand workout:

Todays workout can be done anywhere (Grass, Gym, Etc) however I choose to hit it in the sand for some resistance work!

Todays focus is landing with great landing mechanics and exploding into different body positions! In order to change direction your body mechanics must be proper! Be playful and see what works best for yourself!

Makes sure you pay attention to description of each workout for sets and reps and how to complete! Love y’all! Let’s get it🤟🏽

👉🏽Starting in a athletic position bent knees + slight hinge at the hip.
👉🏽Extend yourself vertically as high as possible into the air 
👉🏽In the air perform a 180 degree turn and land in an athletic position.
👉🏽Respond as fast as possible into a 15 yard max effort sprint
👉🏽PERFORM 2 reps jumping each direction for a total of 4 reps (MAX EFFORT)

180 Turn + Sprint

👉🏽Starting in a athletic position bent knees + slight hinge at the hip.
👉🏽Extend yourself vertically as high as possible into the air 
👉🏽In the air perform a 180 degree turn and land in an athletic position.
👉🏽Respond as fast as possible into a max effort broad jump - Stick the landing and push into a 15 yard max effort sprint
👉🏽PERFORM 2 reps jumping each direction for a total of 4 reps (MAX EFFORT)

180 Turn + Broad Jump

👉🏽Starting in a athletic position bent knees + slight hinge at the hip.
👉🏽Extend yourself vertically as high as possible into the air 
👉🏽In the air perform a 180 degree turn and land in an athletic position.
👉🏽Respond as fast as possible into a max effort broad jump - Stick the landing - Perform a vertical jump landing in the same spot you jumped from (don’t allow momentum to pull you) and push into a 15 yard max effort sprint
👉🏽PERFORM 2 reps jumping each direction for a total of 4 reps (MAX EFFORT)

180 Turn + Broad + Vertical Jump

👉🏽Starting in a athletic position bent knees + slight hinge at the hip.
👉🏽Extend yourself vertically as high as possible into the air 
👉🏽In the air perform a 180 degree turn and land in an athletic position.
👉🏽Respond as fast as possible into a max effort broad jump - Stick the landing and push into a 15 yard max effort sprint
👉🏽PERFORM 2 reps jumping each direction for a total of 4 reps (MAX EFFORT)

ADD: A partner clap during the sprint for change of direction and reaction variation - the partner can clap 1/2 times - change direction and finish through whenever you hear a clap!

- Perform 1 rep each side / of each 180 turn with partner clap or changing direction on your own terms!

180 (Variations)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Squat Jumps (Sand)

- from a sprinter stance
- Hinge at the hip slightly and jump into the air
- Cycle legs through as if you were sprinting!
- Focus on responding as fast as possible off of the ground!

Split Jumps (Sand)

-- Stand with feet shoulder width apart
-- Squat down slightly
-- Jump off the ground, while in the air, bring knees to your chest
-- Land softly

Tuck Jumps (Sand)

- from a sprinter stance
- Hinge at the hip slightly and jump into the air
- Punch knee through on ever rep without alternating sides
- Focus on responding as fast as possible off of the ground!
- Perform 12 on one side, rest for :30 seconds and perform 12 on the other side!

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