Plyometric training session

Plyometric sessions are great at producing speed strength and enhancing your speed and power. Like any exercise they are best done as part of a periodized plan and for maximal gains must be layered on a solid foundation of all the fitness areas. To start follow the simple plan below:

10 jumps per exercise, 90 seconds rest between each exercise. Perform as circuit and repeat 2 -3 times.

Squat jumps – standing in place jump as high as possible, upon landing immediately jump upwards once more for 10 reps.

Bunny hops – Jump as high and as far forward a spossible, upon landing immediately jump high and forwards again and repeat for 10 reps.

Reverse jumps – jump backward as high as possible, upon landing jump immediately backwards once more and repeat for 10 reps. )Please note, do not try to jump as far backwards as possible as you will just fall over and hurt yourself. Instead focus on height attained).

Lunge jumps in place – Form a lunge position jump in the air so the legs swap position. On landing immediately jump into the air once and switch leg position again. Repeat for 10 reps.

You can learn more about applying these principles in my Optimal rugby performance E-book programme or through my rugby performance course which will transform your physique and rugby abilities.