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Circuit 1 Stretching
Developing maximum flexibility through proper static stretching
techniques will be the foundation of the PlyoCity experience.
Flexibility enables an athlete to jump higher, run faster,
prevents injuries and in the event of an injury has been scientifically
proven to help speed up rehabilitation.
Circuit 2 Leg Exercises
A series of leg lifts and movements performed with proper
technique to help develop core strength, body balance and
leg strength.
Circuit 3 Warm-ups
Before any plyometric drills are performed a series of choreographed
movements are performed to prepare every athlete for each
plyo session.
Circuit 4 Jumps
A series of hops, skips and jumps (skip hops, Russian skips,
Russian freeze etc.) will be performed to enhance fast twitch
muscle fiber movements and enhance power and explosiveness.
Circuit 5 Group Drills
Consists of a series of jumps all done at maximum workload
to enhance an athlete's vertical jump and timing.
Circuit 6 Shuttle Drills
A series of repeated jumps and foot speed drills utilizing
cones will be performed to enhance lateral foot speed, quickness,
explosiveness and conditioning.
Circuit 7 Cone Hops
Front hops and side hops over cones will be utilized to
develop jumping ability and explosiveness.
Circuit 8 Box Jumps
Will utilize a series of box jump drills (Cuban Depth Jumps)
to develop quickness, explosiveness and power.
Circuit 9 Rope Drills
A series of foot movements and jumps will be utilized to
develop stamina, foot speed and coordination.
Circuit 10 Mat Drills
PlyoCity will execute various dot drills utilizing rubber
mats to help develop foot speed (1st, 2nd & 3rd step)
stamina and build quick-twitch muscle fiber.
Circuit 11 Medicine Balls
PlyoCity will feature a weight training and strength building
program utilizing medicine balls for both upper and lower
body development. Emphasis will be placed on proper technique
and multiple reps with moderate weight to build strength and
quickness – not mass.
Circuit 12 Mental Visualization
Each PlyoCity workout will end with what Coach Rangel feels
is the most important and most powerful element of each Plyo
workout. “Mental Visualization.” This circuit
will focus on sports specific drills and the building of each
athlete’s confidence and self-esteem.
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