Plyometric Prerequisites & Progressions Nick Newman 2016
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Prerequisites and Progressions for
Plyometric Training
Nick Newman, MS
Director of Scholastic Training, The Athletic Lab™
Author, “The Horizontal Jumps: Planning For Long Term Development”
February 16, 2016
12. Phase 1: Multi-Jumps
Static
Multi Jumps
In Place
Multi Jumps
Moving Multi
Jumps &
Pause
Moving
Multi Jumps
Static
Multi Jumps
In Place
Multi Jumps
Moving Multi
Jumps &
Pause
Moving
Multi Jumps
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13. Phase 2: Depth Jumps
Pause Depth
Jumps
Slow Squat
Depth Jumps
Fast Squat
Depth Jumps
Stiff Leg
Depth Jumps
Pause Depth
Jumps
Slow Squat
Depth Jumps
Fast Squat
Depth Jumps
Stiff Leg
Depth Jumps
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18. 5 Coaching Recommendations
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① Be patient with progressions
② Less is more
③ Increase intensity slowly
④ Use a wide variety of exercises
⑤ Technique over performance