How-to: Plyo Archives |

How-to: Tuck Jumps – Advanced Variations

Exercise: Tuck Jumps - Advanced VariationsDo: Get low to start every jump. Power up as high as possible and tuck both knees to chest. Attempt to stick the landing each time.Don't: do these without a very good warm-up.Easier: take more rest between jump…

How-to: Thrusters

Exercise: ThrustersDo: Drive up powerfully with legs and hipsDon't: separate the movement into a slow squat and a slow overhead press.Easier: Use lighter weight.Harder: Lift heavier weight (in the video I have 15 lb dumbbells in each hand)See also: …

How-to: Box Jump Variations

Exercise: Box Jumps (Standard, Squat Box Jump, and Seated Box Jump)Do: Land with feet completely on the box, and come to a full standing position, before stepping down. Explode up with the highest jump possible.Don't: hit your knuckles on the box!Easie…

How-to: Side to Side Switches

Exercise: Side to Side SwitchesDo: Hold weight close to body, use core to control the movement, move quickly and sharplyDon't: swing the weight in large arcs or compensate with a wide stance.Easier: n/aHarder: go faster, use heavier weight.[rda_video …

How-to: Long Jump Tuck Jump

Exercise: Long Jump + Tuck Jump CombinationDo: Spring up into the tuck jump quickly and vertically.Don't: jump forward on the tuck jump.Easier: Separate the two jumps with a pause.Harder: n/a[rda_video video_url="https://player.vimeo.com/video/13192816…

How-to: Long Jump with Weight

Exercise: Weighted Long JumpsDo: Swing the weight out in front of you, imagine it dragging you forward. Take it slow as you get used to the feeling.Don't: look for height, or swing the weight above shoulder height.Easier: eliminate the weightHarder: h…

How-to: Sideways Stairs

Exercise: Sideways Stairs Do: Use "outside" and "inside" leg equally, & remember to swap sides every flight of stairs or two. Don't: forget to get low and attack the stairs like a speed skater [rda_video video_url="//player.vimeo.com/video/11323…

How-to: Skater Strides

Exercise: Skater Strides Do: Stay low throughout, keep head and chest lifted, use arms like a speed skater Don't: bob up and down, or half-ass it and wind up looking like a tap dancer :) [rda_video video_url="//player.vimeo.com/video/113225196"]…

How-to: Frog Jumps

Exercise: Frog Jumps Do: Jump for distance, not height, try to minimize the number of hops backward you need to get back to your starting point [rda_video video_url="//player.vimeo.com/video/113222807"]…

How-to: Chair Step-Up

Exercise: Chair Step-Ups & Step-Up / Cross-Under Combos* Do: Drive through your heel, all the way up Don't: Get only halfway up Easier: Standard step up Harder: Double-time, Up and Over variations *check out the Cross-Under squat video for m…

How-to: Burpees & Variations

Exercise: Burpees Variations:Half Burpees, Squat Thrusts Do: Hit all the 'stops' with good form: Squat, plank, push-up, squat-jump Don't: Rush through it and sacrifice form [rda_video video_url="//player.vimeo.com/video/99249736"] Click here…

How-to: Lunge Jumps

Exercise: Lunge Jumps Do: Jump high! Keep your chest and head lifted Don't: Allow your front knee to cave in towards centre, or push forward past your toes Easier: Go slower, step between positions instead of jumping Harder: n/a [rda_video video_url=…

How-to: High Knees

Exercise: High Knees Do: Get your knees high! Don't: look down, let your chest and shoulders sag Easier: fewer reps, go more slowly Harder: step quickly [rda_video video_url="//player.vimeo.com/video/98698078"] Click here to see all the How-…

How-to: Mountain Climbers & Spidermans

Exercise: Mountain Climbers and Spidermans For Mountain Climbers, bring your knees straight in towards your chest without touching your front foot to the floor; for Spidermans, bring your front foot to the outside of your hand and transfer your weight to…

How-to: Power Push-Ups

Exercise: Power Push-Ups Do: practice good plank and push-up form Don't: allow your hips to rise or sag Easier: Do push-ups from your knees Harder: n/a [rda_video video_url="//player.vimeo.com/video/99309990"] Click here to see all the How-T…

How-to: Skater Jumps & Hops

Exercise: Skater Jumps Variation: Skater Jumps & Hops Do: Take speed skater posture, low and bent at the waist. Jump wide and low. For the jump+hop variation, get as much air under your toes on the Hop as you can! Don't: Pop up and over; transfe…

How-to: Tuck Jumps

Exercise: Tuck Jumps Do: Get your knees UP! Land with soft knees Don't: try these before being well warmed up Easier: take small stutter jumps in between each tuck jump Harder: jump higher, go faster [rda_video video_url="//player.vimeo.com/video/99…

How-to: Squats & Squat Jump Variations

Exercise: Squats Variations: Squat Jumps, Squat Jump + Tuck Jump Do: Send hips back first, keep chest and head lifted. For jumping variations, do land with soft knees! Don't: allow weight forward into your toes; look down Easier: If you can't perform…

Category: How-to: Plyo