The Navy SEAL Physical Fitness Guide - Human Performance

168 Plyometrics

Single Leg

Vertical Power

Jump (Michael

Jordans)

High/Vertical

Stand on one leg, arms slightly behind body. Using

arms and legs, propel body upward as high as

possible while reaching upward with one or both

arms. Land on one leg and immediately repeat jump

until all exercises are completed. Perform exercise on

other leg. No extra jumps in between repetitions are

allowed.

Standing Triple

Jump

Medium/

Horizontal

with a

Vertical

Component

Start with legs shoulder-width apart, arms slightly

behind body. Using legs and arms to propel body,

jump upward and as far forward as possible. Land on

right foot, and immediately jump off right foot and land

on left foot. Immediately jump off left foot and land on

both feet. When performing next set, land on left foot

first, switching to right and then both feet. Repeat until

all repetitions are completed. Try to travel as far as

possible between each jump.

Multiple Jumps and Hops

Double Leg

Hop (Bunny

Hops)

Medium/

Horizontal

with a Vertical

Component

Start with feet shoulder-width apart, arms at sides.

Jump up and as far forward as possible. Bring feet

toward buttocks while in midair. Land and repeat jump

until all repetitions are completed. Goal: to achieve

maximum distance.

Front Hurdle

Hop

Medium/

Horizontal

with a Vertical

Component

Begin with low obstacles, gradually increasing height

with improvements in performance. Place 5 obstacles

in a line approximately 1 meter apart. From a standing

position, use both feet to jump over hurdles as quickly

as possible, landing on both feet.

Single Leg Hop

(Monte

Pythons)

High/

Horizontal

with a Vertical

Component

Place one foot ahead of the other, as if taking a step.

Rock onto front leg and push off (e.g., right foot).

Bring knee of push-off leg up and as high as possible.

Non-jumping leg is held in a flexed position through-

out. Land on right foot, and immediately repeat exer-

cise until all repetitions using one leg are completed.

Repeat exercise using other leg to push off.

Table 9-3. Plyometric Exercises

Exercise

Intensity/

Direction

Description