[AHC] 4Q Plyometrics (Siatkarze UKS JEDYNKA)

HIIT
Giant Set x 2

Circuit these 4 plyometric drills but make sure to give yourself ample time to recover between exercises, otherwise your power will diminish. The power component is more important in today’s session than the cardio component.
You can change the order of the exercises, personally I like to do Loaded at the beginning to better express power Unloaded.

LLT
MB Plyo Broad Jump
reps 5
load light
Tempo explosive
Rest 60s
Enhances acceleration and neuromuscular control in the sagittal plane and forward direction with load.
Set Reps Load Tempo Rest
1 5 Light Explosive 60s (h:m:s)
2 5 Light Explosive 60s (h:m:s)
LMT
Rotational Plyo Throw
reps 5 each
load light
Tempo explosive
Rest 45-60s
Primes the body for explosive rotational acceleration with a load.
Set Reps Load Tempo Rest
1 5 each Light Explosive 45-60s (h:m:s)
2 5 each Light Explosive 45-60s (h:m:s)
UMT
Plyo Skater
reps 5 each
Tempo explosive
Rest 45-60s
Develops dynamic balance and agility in the frontal plane.
Set Reps Tempo Rest
1 5 each Explosive 45-60s (h:m:s)
2 5 each Explosive 45-60s (h:m:s)

Try to jump farther and don't worry about sticking the landing

ULT
Box Jump
reps 5
Tempo explosive
Rest 60s
Set Reps Tempo Rest
1 5 Explosive 60s (h:m:s)
2 5 Explosive 60s (h:m:s)