PLYOMETRIC (Reactive)

Question 1

Stabilization Endurance (Phase 1)
Little joint motion; establishes optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency; pause to stabilize.

Answer 1

Squat jump with stabilization 3-5 secs
Box jump-up with stabilization 3-5 secs
Box jump-down with stabilization 3-5 secs
Multiplaner jump with stabilization 3-5 secs

Question 2

Strength Exercises (Phases 2, 3, & 4)
Dynamic eccentric and concentric movement with full range of motion; improves dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency; repetitive.

Answer 2

Squat jump
Tuck jump
Butt kick
Power step-up

Question 3

Power Exercise (Phase 5)
Entire muscle action and contraction-velocity spectrums; integrated, functional movements; improves rate of force production and optimal force production; explosive.

Answer 3

Ice skaters (skater jumps)
Single-leg power
Proprioceptive plyometrics