[NL] Plyometrics & Agility TRI-SET

HIIT
Tri-Set x 2

The goal is to work on converting your energy. The player with the ability to cut and change direction quickly and explosively will always be a threat.

Plyo Jump to FWD Squat Catch
reps 8
Tempo Quick: Stick
Rest 60 s
Set Reps Tempo Rest
1 8 Quick: Stick 60 s (h:m:s)
2 8 Quick: Stick 60 s (h:m:s)

Hop 4-6 times before jumping forward. Make sure to 'stick' or 'catch' the landing on the jump, with a good 1 or 2 second hold before standing up and repeating.

LMT
Loaded Transverse Double Hop to Catch
reps 5 per leg
load light
Tempo Quick: Stick
Rest 60 s
Enhance rotational agility and develop neuromuscular control in the transverse plane.
Set Reps Load Tempo Rest
1 5 per leg Light Quick: Stick 60 s (h:m:s)
2 5 per leg Light Quick: Stick 60 s (h:m:s)

Quick: Stick ratio is the idea that you are super fast with the first hop, and then focus on the deceleration and 'catch' or 'stick' after the second hop.

UMT
Triangle Agility with Tracking
reps 20 s each direction
Tempo fast
Rest 75 s
Set Reps Tempo Rest
1 20 s each direction Fast 75 s (h:m:s)
2 20 s each direction Fast 75 s (h:m:s)