Speed & Plyo Power

Depth Jumps: Jump off a raised platform, bench, or box and immediately explode into a vertical jump upon landing. Bounds: Focus on maximising power and distance with each stride. Single-Leg Hops: Do forward hops first, then lateral hops, being as explosive as possible. 30-metre sprints: Focus on quick turnover, strong arm drive, and maintaining proper sprinting mechanics. Sled Sprints: use either a sled, resistance band, parachute, or even a partner holding you back with a towel.