The Navy SEAL Physical Fitness Guide - Human Performance

170 Plyometrics

Bounds

Alternate Leg

Bound

Medium/

Horizontal

with a

Vertical

Component

Begin with one foot ahead of the other. Rock onto

front leg and push-off. Bring knee of push off leg up

and as high as possible while in midair. Think of hang-

ing in air to increase distance traveled. Prepare legs

and arms for landing. Land on opposite leg and imme-

diately repeat bound, alternating legs with each bound

until all repetitions are completed. Goal: to cover as

much distance as possible.

Combination

Bound

Medium/

Horizontal

with a

Vertical

Component

Begin with 1 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

while in midair. Land on right foot, and immediately

explode off right foot and land on right foot again.

Immediately explode off right foot and land on left

foot. After landing on left foot, immediately jump off

left foot and then land on right foot. Foot sequence is

right-right-left. Repeat sequence until all repetitions

using 1 foot are completed. Repeat using opposite leg.

In-Depth

Jumps

Shock/

Vertical or

Horizontal

Start on heels of both feet, toes slightly hanging over

side of box, arms to sides and slightly back. Step off

box (do not jump) and land on balls of feet, almost

shoulder-width apart, knees flexed. Propel body

upward immediately (if vertical height is goal) or for-

ward (if horizontal distance is goal) using arms and

legs to propel body in desired direction.

In-Depth Jumps/Box Drills

Box Jumps

(Single or

Double Leg)

Shock/

Vertical or

Horizontal

Place 4-8 boxes 1 to 2 m (3 to 6.5 ft.) evenly apart,

depending on amount of horizontal movement

desired;1 box also may be used. Foot contact may be

on 1 or both feet, but 1-leg lands are highly intense

and should only be done by those doing advanced ply-

ometrics and a body weight less then 100 kg (220 lbs.).

Start about 0.6 m in front of first box, feet shoulder-

width apart and slightly flexed, arms to sides and

slightly back. Jump forward and up off both legs to

land on first box. Foot contact may be double or sin-

gle. Upon landing immediately explode off the box and

onto ground. Upon landing on ground, immediately

explode off ground and as high or forward as possible

(if using one box) onto next box.

Table 9-3. Plyometric Exercises

Exercise

Intensity/

Direction

Description