Bilateral Plyometrics Low Intensity - 1
To enhance stiffness and elasticity in the Achilles tendon
To develop pre-activation of the muscles acting on the ankle and knee
Pogo jump mid-air position.
Pogo jump ground contact.
Perform a series of vertical jumps in succession, aiming to achieve as much height whilst spending as little time on the ground as possible
As you leave the ground on each jump, pull the toes tight to the shins so that as you land your foot actively plants against the ground
Aim to be stiff at your ankles and knees each time you land
Place the focus on height and short ground contact rather than the distance you move forwards with each jump
Beginner: 2–4 x 6 repetitions (2min recovery)
3–5 x 6–8 repetitions (2min recovery)