The Navy SEAL Physical Fitness Guide 169Double Leg
Speed HopHigh/
HorizontalStand with feet together, arms at sides and slightly
extended behind body. Jump up and out as far as
possible while bringing feet toward buttocks. Land in
starting position, and immediately repeat jump until all
repetitions are completed. Feet should be kept
together throughout. Concentrate on speed, then dis-
tance, and last on height.Single Leg
Speed HopHigh/
HorizontalBegin with1 foot ahead of other. Rock onto front leg
and push off (e.g., right foot). Bring knee of push-off
leg up and as high as possible while in midair. Non-
jumping leg is held flexed throughout. Land on right
foot, and immediately repeat exercise until all repeti-
tions using one leg are completed. Repeat using other
leg to push off. Concentrate on speed, distance, and
last on height.Side Hurdle
HopsMedium/
LateralPlace an obstacle on ground: height can be increased
as performance improves. From standing position on
both feet, jump sideways over hurdle, landing on both
feet. Immediately jump sideways back over hurdle to
starting position. Try to increase number of jumps per-
formed within 30 sec.Four Line Hop
DrillMedium/
Horizontal,
Lateral,
DiagonalDraw a 5-ft. square on a flat surface. Start at point A
facing out from square. Jump to point B, then C, then
D and back to starting position. Perform as many
jumps as possible in 30 sec. Develops speed and
coordination in several directions: good drill for CQB
training.Double Leg
Zigzag Hop
(Ski Moguls)Medium/
DiagonalSet up course using about 10 cones, bags, or bodies
45-60 cm apart in a zigzag pattern. Start with feet
shoulder-width apart, arms slightly behind body.
Using arms and legs to propel body, jump diagonally
over obstacles in place. Repeat until course is com-
pleted. Keep shoulders perpendicular to ground at all
times.Table 9-3. Plyometric Exercises
Exercise
Intensity/
Direction
Description