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Plyometrics Practical

Plyometrics Practical

Author: Lyneene Orsini
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Lyneene's Plyometric Challenge

Here is a small challenge for you to complete.


  1. You need to complete the circuit three times
  2. you have to work at maximum work rate for the duration of the exercise
  3. you perform the first exercise for 60 secont
  4. the second for 30 second
  5. 10 second break
  6. move to the next exercise

Exercise 1

  1. Squat
  2. Squat Jumps

Exercise 2

  1. Triceps extensions with medicine ball
  2. Overhead Throws

Exercise 3

  1. Lunges
  2. Split squat jumps

Exercise 4

  1. push ups ( 3 seconds up and 3 seconds down)
  2. plyometric push ups

Exercise 5

  1. Side Lunges
  2. Lateral Box Push offs

Exercise 6

  1. Plank
  2. Alternate arm leg raise



Class Activity 1

Create your own plyometric circuit with 6 exercises for the following groups:

  1. 35 year old mothers group who have not done a lot of exercise, but wish to improve their overall fitness
  2. under 21's basketball team

You need to explain the rationale for the choice of exercises that you have included in the circuit. Consider any risk factors, specificity, equipment, motivation etc.


You will also need to include at least 3 PNF stretches in your cool down.

Class Activity 2

Create an online quiz using You will need to create an account (this takes 10 seconds).

once you have competed the quiz with 15 questions and their answers in it please email it to