Plyometrisk øvelser

Box Jumps

  • Select a box height that allows for a landing position similar to the starting position.
  • Step down (don’t jump).
  • Sets/Reps: 3×5

Skærmbillede 2016-07-25 kl. 10.02.35Hurdle Jumps and Hops

  • Single-Leg Hops (stick landing)
  • Jumps (stick landing with a stop) eg. plate jump landing in a squat. Continue
  • Jumps With Bounce without stop
  • Continuous Jumps
  • Jump over a hurdle or other obstacle
  • Sets/Reps: 3×5 hops each leg or 5×5 jumps

You need to explosively push the ground away in a different direction. As a result, your feet spend more time on the ground applying the necessary forces.

Standing Long Jumps

  • Stand and jump as long as you can.
  • Sets/Reps: 3×3 consecutive jumps

Skater Jumps

  • Jump like you was skating
  • Immediately jump off your right leg in the opposite direction.
  • Continue bounding in this pattern for the specified distance.
  • Sets/Distance: 3 x 20 meters


  • Jump in a running motion.
  • Repeat for specified distance.
  • Reps/Distance: 3×20 meters

Tuck squat jump

Tuck jump

Stiffness training

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