Progressive Plyometrics- Linear Phase 3

By Wayne Burke

-December 14th, 2015- Last week, I introduced a lateral phase 3 drill which introduced a small hop into the drill.  This is the first true plyometric drill in the progression.  We can only do these after we have spent  few weeks establishing a solid foundation of jumping and landing mechanics.

Again the idea behind these phase 3 drills is that we use the stretch we get from absorbing the force from that small landing to help produce maximum force.  We want to make sure we minimize the amount of time we take from when we stop or slow down to when we jump or push off.  The shorter the time between those 2 actions, the greater the force.

Here is an example of a linear phase 3 progression:



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