Plyometrics trains our neuromuscular system to operate more powerfully and thus allowing our muscles to perform more work in less time. This handout shows only plyometric training for the lower body. I am going to give you a series of steps to follow. You should analyze your athletes to see where they should begin. These exercises will enhance the vertical jumping ability of every athlete. They are essential to a cheerleaders success in this sport. Learning to punch off the floor is a necessary skill for all athletes.

  • Bunny Hops
  • Calf Raises
  • Jump Ups
  • Long Jumps
  • Two Foot Jumps Over Obstacles
  • Punches In a Row
  • Squat Jumps
  • Step Vertical Jumps
  • Box Hops/Star Hops- One Foot
  • Zig Zag Hops- One Foot
  • One Leg Drives
  • Power Skips
  • Hop Hop Holds
  • Depth Jumps
  • Resi Jumps