The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 167

Table 9-3. Plyometric Exercises

Exercise

Intensity/

Direction

Description

Jumps in Place and Standing Jumps

Squat Jump Low/Vertical

Start in squat position and explosively jump upward to

maximum height. Land in squat position and immedi-

ately repeat jump until all repetitions are complete.

Keep hands behind head during entire movement.

Split Squat

Jump Low/Vertical

Start in lunge position. Explosively jump off front leg

using calves of back leg to propel body upward. Main-

tain same position when landing and immediately

repeat jump until all repetitions are complete. Perform

exercise with other leg forward. Keep arms at sides

during entire movement.

Cycled Split

Squat Jump Low/Vertical

Start in lunge position. Explosively jump off front leg

using calves of back leg to propel body upward. While

in midair, switch legs so back leg is in front during

landing. Land in lunge position and immediately

repeat jump switching legs each time. Keep arms at

sides during entire movement.

Single Leg Tuck High/Vertical

Stand on one leg, arms slightly behind body. Using

arms and leg propel body upward as high as possible.

While in midair, bring knee of jumping leg toward

chest and quickly grasp knee with hands and release.

Land and repeat jump until all repetitions are com-

plete. No extra jumps between

repetitions are allowed.

Double Leg

Tuck Jump

(Cannonballs)

Medium/

Vertical

Performed same as Pike Jump, but knees are brought

toward chest while in midair and knees are quickly

grasped with arms. Upon landing, repeat jump until all

repetitions are complete.

Double Leg

Vertical Power

Jump

(Toyotas)

High/Vertical

Start in squat position, arms slightly behind body.

Using arms and legs, explosively jump as high as pos-

sible while reaching upward. Land and repeat immedi-

ately; repeat jump until all repetitions are complete.

No extra jumps in between repetitions are allowed.