The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide

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Table 9-2. Plyometrics: Classified by Jump Direction and Intensity

Direction Low Intensity Medium Intensity High Intensity Shock

Vertical

Squat Jump, Split Squat

Jump, Cycled Split Squat

Jump

Pike Jump, Double Leg

Tu ck Jump

Double Leg Vertical Power

Jump, Single Leg Vertical

Power Jump, Single Leg

Tu ck

In-Depth Jump,

Box Jumps (Single or

Double)

Horizontal

with a

Vertical

Component

Standing Triple Jump,

Double Leg Hop,

Alternate Leg Bound,

Combination Bound, Front

Hurdle Hops

Single Leg Hop

Horizontal 4 Line Hop Drill Double Leg Speed Hop, Single Leg Speed Hop In-Depth Jump, Box Jumps

Diagonal Double Zig-Zag Hop, 4 Line Hop Drill

Lateral Side Hurdle Hops

Upper Body

Plyometrics

Forward Ab Throw,

Medicine Ball Chest Toss,

Side Ab Throw, Medicine

Ball Sit-Up, Plyometric

Sit-Up

Medicine Ball Push-Up Push-Up with a Clap Drop Push-Up