Running head: Plyometric Project

Plyometric Project
COED 6160
Ohio University

Dennis S. Teegarden
July 2015

Running head: Plyometric Project

Intro
This plyometric program is designed for football athletes and is to be used in conjunction
with the lifting program. We currently split into 2 to 4 groups because of space restrictions in our
weight facility and do agility, plyometric, and conditioning workouts with the other groups and
rotate the groups through each area. The athletes will be split up into 2 to 4 groups and only one
group at a time will be doing the plyometric workout. The program is designed to use a
minimum of equipment. The use of 4 to 16 agile bags and 4 - 8 assorted weight medicine balls.
The program can be done inside or outside, when outside on grass or turf is preferable but inside
on a rubber floor is acceptable. The exercises were chosen because they represent many of the
explosive movements performed by football players in competition. The program is divided into
a lower body and upper body session to match the four times we lift in the off season and preseason.
Warm-Up
The warm-up for the plyometric workout will be in two parts. The first part being a static
stretching session of just over five minutes in length and the second part being a dynamic
stretching session of no more than 8 minutes in length. The entire warm-up will be completed in
under 15 minutes. With our team workouts the warm-up consistently lasts between 10 and 15
minutes and this is true of our in season practices as well.
The warm-up will begin with the athletes in lines and rows for the static stretch. The rows
limited to 4 but the numbers in the lines can be from 4 to 8. In group work we have between 8
and 32 total participants. All stretches will start with coaches command of which stretch we are
doing and then begin and end with a whistle. We end all drills, exercises, and plays with the

Running head: Plyometric Project

whistle just as in a game. The static stretches used are standing toe touch, standing quad stretch,
standing ankle/Achilles stretch, seated toe touch, and seated hurdler splits. Each stretch will last
for 30 seconds in duration. Following the static stretch the athletes will back up to a line on the
field (usually the goal line) where we will start each of the dynamic stretches. Each of these
exercises will go for a distance of 10 yards or 30 feet. The exercise will be started by the coaches
command of which exercise we are doing and begin with (go, hut, or hit) to start but no whistle
will be used to end the exercise just the distance traveled. All the dynamic stretches are done at
the athletes pace and all coaches present are coaching the athletes on technique. The dynamic
stretches used are front lunge, side lunge, backward lunge, toe touches, tin soldiers or
Frankenstein's, carioca/quick carioca, and power skips. All exercises go one direction for 10
yards except side lunges (switch direction-facing left down and right back), carioca (down) and
quick carioca (back). We end the dynamic stretching which some starts and light sprints for 20
yards. Athletes with have one hand down for the starts.
The static stretching session is used to lengthen muscles especially in the legs before
running and jumping activity. It done for both a segway into the dynamic stretching exercises to
enhance performance and for possible injury prevention. The warm-up should promote a gradual
build up of activity to warm-up the muscles before intense activity. The dynamic stretches are
front lunges, side lunges (both directions), backward lunges, toe touches, tin soldiers or
Frankenstein's, carioca (down) and quick carioca (back), power skips, and starts for 20 yards
(1 at 80%, 1 at 90%, and 2 at 100%).

Running head: Plyometric Project

Plyometric Exercises
Lower Body
1. Hurdle Hop with Long Jump Finish:
This is two leg exercise with multiple explosive leg jumps finishing with a as long as possible
jump while still maintaining balance. In football explosive leg strength is necessary for speed.
Coaching Points
1. 3 agile bags placed 4-5 feet apart.
2. Standing in front of the first bag with feet under arm pits and parallel the athlete jumps
over all three bags with one jump per bag.
3. Maintain balance after each jump.
4. After jumping the last bag gather yourself by bending at the knees, hips, and ankles
and jumping forward like a standing broad jump as far as possible while still maintaining
balance.
5. With greater strength the jump speeds can be increased.
2. Single Leg Hop with Sprint Finish:
This exercise is a one leg hop over the agile bags that also works explosive leg power. The single
leg exercise also creates body control and balance challenges for the athlete to overcome and
master.
Coaching Points
1. 4 agile bags placed 4 feet apart. Distance should be adjusted for the athletes ability.
2. Standing in front of the first bag on the right foot hop over each agile bag.
3. After each landing maintain balance before jumping.
4. After completing the 4th jump bring both feet down and move forward into a sprint
for 5 - 10 yards.
5. Repeat the exercise with the opposite leg to complete a full repetition.
3. Zig-Zag Jumps with Sprint Finish:
This is another single leg jumping exercise. The difference is that is jump will be that the jump
will be at a 45 degree diagonal from the jumpers original position. In football lateral cutting
ability is required for successful play. This exercise will help with the explosive leg power used
in the lateral movement.
Coaching Points
1. Line up 3 agile bags end to end creating a straight line of the bags.
2. The athlete stands on their right leg to the right of the start of the row of bags.
3. The athlete with jump at 45 degrees to their left landing on the left leg on the opposite
side of the bags and holding that position for a full second before jumping again.
4. The jumps are repeated (2 jumps left and 2 jumps right).
5. After landing on the last jump the athlete puts both feet down and sprints 5-10yards.
Upper Body:
1. Lunging Chest Pass:
Done with a partner passing the ball between them from 7-8 yards. More distance requires more
explosive power. First-step quickness makes the difference between making the play and not. In
addition the explosive power of your arms extension is important in keeping separation from
your opponent. The key in this exercise is thinking powerful first push or punch with that quick

Running head: Plyometric Project

first step. The front foot drives down into the ground and creates explosive force. The medicine
ball directs the core to transfer force up the body.
Coaching Points
1. Use a small med ball to start and move up. Speed is everything.
2. Get into a split stance.
3. Keeping your body in position, drive your front foot into the ground and press the ball
straight out to the wall.
4. Look for a 45-degree shin angle on your front leg.
2. Power Drop:
This exercise is also for explosive arm extension to create and maintain separation from your
opponent. With arm action much like close grip bench press but done with more speed.
Coaching Points
1. Exercise is done with a partner. Partner 1 lying on his back with his arms extended
90 degrees from his chest. Partner 2 stands above 1 with the medicine ball.
2. Standing partner drops the ball and lying partner catches the ball and uses his arms to
slow the ball by bending their arms (to decelerate the medicine ball) and immediately
extends his arms throwing the ball back up to the standing partner.
3. The return throw should done with explosive force (throw the ball as high as possible)
4. With lighter weight the standing partner can apply additional force by forcing the ball
downward.
3. Two Hand Overhead Throw:
This exercise is used to increase explosive pulling power used when wrapping up a ball carrier
pulling them back into your body. Like the lunging chest pass the foot drives down into the
ground and creates explosive force. The pulling action of the arms also helps with explosive
action of the core abs.
Coaching Points
1. Standing with your toes on a line and both hands on the medicine ball held over your
head with arms extended.
2. Taking a small step forward and slightly bending the legs and bring the medicine ball
forward towards your partner extending yours arms towards your partner as you release
the ball.
3. The thrower may step forward with the foot opposite of the first step for balance.
4. the arms should follow through to the target and down to the legs.
4. Depth Push-Up:
This exercise is working the upper body much like the bench press but with your body weight
and the medicine ball to challenge balance. The medicine ball creates a greater distance for the
upper body to travel to complete a repetition.
Coaching Points
1. Starting in the up push-up position with hands on the medicine ball.
2. Remove hands from the ball dropping to the ground in the traditional hand position.
3. Lower your chest down to touch the ball.
4. Immediately after reaching the low point explosively extend your arms creating
separation from the floor and replacing your hands back on the ball and regaining
balance.

Running head: Plyometric Project

Exercise Program Outline

Warm-Up
Static Stretch (5 1/2 Minutes)
1 - Standing Toe Touch - Left over Right Leg, Right over Left Leg
2 - Standing Quad Stretch - Right Toe, Left Toe
3 - Ankle Stretch - Right Leg Out Left Heel Down, Left Leg Out Right Heel Down
4 - Seated Toe Touch - Hands to Left Foot, Hands to Right Foot, Hands Straight Out
5 - Hurdler Splits - Right Leg Out, Leg Out
Dynamic Stretch (6-8 Minutes)
1 - Front Lunge
2 - Side Lunge
3 - Backward Lunge
4 - Toe Touches
5 - Tin Soldier/Frankenstein's
6 - Carioca/Quick Carioca
7 - Power Skips
8 - Starts and sprint 20 yards (80%, 90%, 100%, 100%)
Plyometric Exercises
Equipment Needed:
4 -16 Agile Bags (4 minimum), 4 - 8 Assorted Weight Medicine Balls (4 - 10 lb. minimum)
Lower Body Workout
1 - Hurdle Hop with Long Jump Finish
2 - Single Leg Hop with Sprint Finish
3 - Zig-Zag Jumps with Sprint Finish

2 sets 4 reps
3 sets 4 reps
3 sets 4 reps

32 GC
48 GC
48 GC
128 Ground Contacts

Upper Body Workout

1 - Lunging Chest Pass
2 - Power Drop
3 - Two Hand Overhead Throw
4 - Depth Push-Up

3 sets
3 sets
3 sets
3 sets

30
30
30
15
105 Total Reps

10 reps
10 reps
10 reps
5 reps

Running head: Plyometric Project

References
Baechle, T.R., Earle, R.W. (2008). Essentials of Strength Training and Conditioning (3rd Ed.)
National Strength and Conditioning Association. Champaign IL: Human Kinetics.
Cissik, J.M., Barnes, M. (2004). Sport Speed and Agility Training. Monterey, CA: Coaches
Choice.
Epley, B. (2004). Path to Athletic Power. Champaign: IL, Human Kinetics.
Plyometric Workout for Football. (n.d.) Livestrong.com. Retrieved July 17, 2015 from
http://www.livestrong.com Sports and Fitness
Top 3 Plyometric Exercises for Football Players. (7-30-2013). Stack. Retrieved July 17, 2015
from www.stack.com/2013/07/30/football-ply-exercises/