Extensive Double Leg Ankle Bounce Series A (7)

	*This extensive plyometric series consists of the following drills:*	*Typical Work duration:*
1	Vertical – Double Leg Ankle Bounce	x 15 – 30 seconds work
2	Cross Over – Double Leg Ankle Bounce	x 15 – 30 seconds work
3	Side-Straddle – Double Leg Ankle Bounce	x 15 – 30 seconds work
4	Front-Straddle – Double Leg Ankle Bounce	x 15 – 30 seconds work
5	Figure 8 – Double Leg Ankle Bounce	x 15 – 30 seconds work
6	Forward – Double Leg Ankle Bounce	x 15 – 30 seconds work
7	Zig-Zag Line – Double Leg Ankle Bounce	x 15 – 30 seconds work
	*Each drill should be performed at a sub-maximal extensive intensity (60-70%) with an emphasis on FAST REACTIVE ground contacts.*
	Perform the above drills in a series for the prescribed duration with the prescribed rest between each drill. (Typically a 1 to 2 work to rest ratio).
	*An example of a typical prescription is:* 1 round of the entire series with work periods of 15 – 30 seconds and 30 – 60 seconds rest between each drill.

Related Drills / exercises

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