anyone have a detailed ploymetric program where it is layed out for you to do. I was looking for something about 7 weeks in length. Really need to incorporate some but not sure how to. havent done them since our strength coaches dont do them and ive noticed a big difference as compared when we used to do them in high school ( and it was just variety of drills nothing organized or specfice)
this is what we did for our combine prep, it work really good for me. week 1 and 2 just lift no plyos. week3 start ur plyos.
week 3/4:
tue:
squat jumps 2x10
dou leg ver jump 2x10
dou leg hop dis 2x8
dou leg hop speed 2x10yds
ice skater 2x15sec
fri:
sq jumps 2x10
tuck jumps2x10
dou leg dis2x8
dou leg sp2x10
week 5:
tue:
power skips 3x20yds
alt bounds 3x20yds
dou leg ver weight 2x10
box jumps 2x10
ice skater 2x20sec
fri:
dou leg hop dis 3x8
dou leg hop sp3x10
lj to lat sprint1x10
single leg lat jump2x10
30sec box drill1x
week 6:
tue:
power skips 3x20yds
alt bound3x20yds
ver jump to sprint3x10/10
depth jump2x10
single lat jump2x10
fri:
power skips 3x10
squat jumps3x10
lj to lat sprint 2x10
dou leg ver weight3x10
30sec box drill1x
week 7:
tue:
power skips3x20yds
power bounds3x30yds
tuck jump3x10
ver jump to sprint 2x10-15
single leg box jump2x10
fri:
sq jumps 3x10
lj to lat sprint2x10
single leg lat jump2x10
depth jump mb catch2x10
30sec box drill1x
week 8:
tue:
tuck jumps3x10
power bounds3x30yds
depth jump mb catch2x10
singel leg lat jump2x10
fri:
sq jumps3x10
power bounds3x30yds
depth jumps2x10
single leg box jumps2x10
GOODLUCK
thanks i appreciate it. just some questions. What type of rest interval did you take between sets. also what are some of the drills. like dou leg sp/dis, lj to lat sprint, and difference between alt bounds and power bounds? thanks i appreciate it im sending you a PM cause i want to ask you somethings in private. peace
anytime man, rest intervals vary depends on how much time u have we took bout 60-90sec between sets and 3-4 between drills if i can remember right. dou leg for dis is getting distance with each jump and speed is just quickness no height r distance just pure speed. lj to sprint is just standing broad then on last jump sprint laterally. alt bounds is ur normal bound an power bound just try to get distance ur ground contact will be slighly slower but really get out and get distance and power.
goodluck