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Hips

MB Heavy Scoop Throw

Body Position: 
FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED! As a rapid rise out of the squat position is performed, the arms are extended upward until they reach the chest, where forceful extension away from the body occurs. The ball should be released at a 45˚ angle from the ground at the top of the jump, with the knees and hips fully extended and the ankles fully plantar-flexed. The feet can leave the ground.
Positions: 
The arms are extended upward until they reach the chest.
Ball should be released at a 45˚ angle from the ground at the top of the jump.

BOMB Heavy Throw

Body Position: 
FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED! The arms are extended upward and overhead while holding medicine ball as a jump is performed. The knees, hips, and shoulders should go through complete extension, and the ankles should completely plantar-flexed at the top of the jump. The ball is released at a 45˚ angle behind and over the head for maximum distance. The feet can leave the ground.
Positions: 
Arms extend upward and overhead, holding medicine ball as a jump is performed.
The knees, hips, and shoulders should go through complete extension.

JUMP LUNGES

Prerequisites: 
Lunge
Body Position: 
Repeated split stance jumps are performed with a transition of foot placement at the top of each jump. Ground contact time should be limited, but may be longer than other plyometric jump exercises. The opposite foot should be transitioned in front of the torso with each jump. The arms should also be used to optimize vertical height.
Positions: 
Repeated split stance jumps are performed.
Transition of foot placement at the top of each jump.
The opposite foot should be transitioned in front of the torso with each jump.

Box Depth Drops to Vertical Jump

Prerequisites: 
Box Depth Drops to Vertical Jump
Body Position: 
A box no higher than 18 inches should be used for this exercise due to safety reasons and to the fact that the movement would be slowed down to an extent that it would no longer constitute as a plyometric/ballistic for increasing power. A step should be taken off the box (not a jump), and when landing both feet should contact the floor simultaneously. The landing should be absorbed by dropping into a ¼ - ½ squat with proper form; with a rapid vertical jump to follow. The height of the jump may be increased in many individuals if a visual stimulus is provided for them to reach for; such as a ball thrown high to catch, or a marking positioned high on a wall. During the advanced version the arms remain straight (no arm movement) hence not generating momentum.
Positions: 
A box no higher than 18 inches should be used for this exercise.
Take a step off the box
When landing both feet should contact the floor simultaneously.
The landing should be absorbed by dropping into a ¼ - ½ squat.
Perfrom vertical jump with proper arm movement.

Ice Skaters

Prerequisites: 
Lateral Squat, Lateral Lunge
Body Position: 
For this drill, agility rings or cones may be used as markers to dictate the starting positions of the outside leg or the distance of the jump; otherwise the focus of each jump can be maximum distance. Start by dropping into a ¼ squat and driving forcefully off the leg opposite of the direction to be jumped laterally. Land with the hips facing in the same direction (and in the center of the agility ring if utilizing them) on the opposite leg and absorb your body weight in a ¼ - ½ squat. The ‘stick’ is essentially a single leg ¼ -1/2 squat, and then that leg is used to propel the body back to the initial position. If going for maximum distance the stick can be held for a moment; if utilizing it as a plyometric exercise the ground contact time should be as short as possible.

Broad Jumps

Prerequisites: 
Squat
Body Position: 
Stand with the feet about shoulder width apart and drop into a ¼ - ½ squat position. Bring the arms close the sides (bent at 90*) with the elbows extending behind the torso. Rapidly extend the hips and arms while jumping horizontally as far as possible. Land in a ¼ - ½ squat position so that another repetition can be performed in rapid succession without having to reset the feet.
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