M.Renstrøm Drills + Box Plyometrics

Bislett Saturday 21st June 08
Drill + Box Jumps

Jog + Stretch

Full Drill 3x15 m roll, flick, high knee + transition
Straight legs 2x10 m small and delicate
Straight legs 2x20 m increasing speed and stride + sprint off
Claw Backs 2x15 m increasing height

Fast Arms + Feet
10 fast + 10 slow (x 3) over 15 m, 3 reps total

Box Jumps
Depth jump x 3 reps @ 20 + 40 cm
Depth - rebound x 3 reps @ 20 - 20 cm, 20 - 40 cm, 20 - 60 cm
3 Box 20 cm continuous + return, x 3 reps
3 Box 20 cm continuous + knee drive in air off last box, x 3 reps
3 Box 20 cm continuous, single foot on boxes, x 3 reps
5 Box 90º maze x 3 reps
40 cm Box split rebounds 3 x 6 reps
3 Box running x 3 reps @ 9 feet + x 3 reps @ 10 feet - good leg shoot and take-off knee drive through

Sprinting
Rhythm increasing runs 20, 25 30, 30 m

Jog + Stretch