Whats PLYO?
PLYO is short for Plyometrics. Plyometrics is when you add speed and strength together in your workout. The goal is to create a maximum force in a minimum amount of time. Examples of this are jumping, sprints, jumping rope, push-ups, hopping and etc.
Plyometric training is great for increasing speed, agility, and power. This is perfect for performing your sprints faster, jumping higher and changing directions more quickly. You will find this type of training with football, soccer, basketball and short distance track players.
The Workout:
Repeat for 3 to 4 rounds
20 Lunge Jumps
20 Mountain Climbers
20 Ball Slams
30 Seconds of rest
20 Squat Jumps
20 Push Ups
20 Ball Slams
30 Seconds of rest
20 Tricep Dips
20 Squats with side leg kick
20 Ball Slams
30 Seconds of rest
20 Sumo Squats
20 Donkey Kick Ups (each side)
Hold plink as long as possible