SECTION 1: Beginning Level Exercises

Rotation Hops with Stabilization

Attach waist cords, stand on a front corner of training mat, place feet slightly apart, perform a hop to the other side of the mat as you rotate your body from side to side about 90 degrees from the start position, stabilize landing 1-2 seconds, repeat toward starting position.

Lateral Hops with Stabilization

Attach waist cords, place feet slightly apart, standing at one side of training mat, perform a hop to the other side of the training mat (or a comfortable distance), stabilize landing 1-2 seconds, repeat to other side.

Ankle Jumps with Stabilization

Attach waist cords, stand on center of training mat, place feet slightly apart, perform a jumping action with ankles only, keeping the knees from bending more than a few degrees to avoid joint stress from landing, stabilize landing 1-2 seconds, repeat.

Multiplanar Hops with Stabilization

Attach waist cords, stand on one rear side of training mat, place feet together. Perform a hop in various directions, stabilize landing 1-2 seconds before hopping to another position on the mat, repeat.

Bound with Stabilization

Attach waist cords, stand on center of training mat, place feet slightly apart, perform a jumping action with ankles only, keeping the knees from bending more than a few degrees to avoid joint stress from landing, stabilize landing 1-2 seconds, repeat.

Note: Hip flexor cords are optional for this exercise.

Squat Jumps with Stabilization

Attach waist cords, stand on center of training mat, place feet shoulder width apart. Perform a squat motion with an explosive jump, stabilize landing for 1-2 seconds, repeat.

Cone Hops with Stabilization

Place a plyometric cone or similar plyometric approved device on the center of the training mat, attach waist cords, stand on one side of the cone, place feet slightly apart. Hop over cone, stabilize landing 1-2 seconds, repeat other side.

Jump Up with Stabilization

Place plyostep or plyobox securely on front center of training mat, attach waist cords, stand behind box the jump up onto step, stabilize landing 1-2 seconds before stepping down to starting position, repeat.  

Note:  Hip flexor cords are optional for this exercise.

Jump Down with Stabilization

Place plyostep or plyobox on platform securely on front center of training mat, attach waist cords, step onto box, jump down to platform, stabilize landing 1-2 seconds before stepping back onto box, repeat.

Note: Hip flexor cords are optional for this exercise.

Tuck Jumps with Stabilization

Attach waist cords, stand on center of training mat, place feet shoulder width apart, perform jump while bending knees and hips in a tuck position at top of jump, stabilize landing 1-2 seconds, repeat.

Multiplanar Step Ups with Stabilization

Place plyostep or plyobox securely in front of the user, attach waist cords, perform a step up on the box, stabilize 1-2 seconds, return to start position, repeat. Then repeat exercise with box beside the user.

Note: Hip flexor cords are optional for this exercise.

Split Jumps with Stabilization

Attach waist cords, stand on center of training mat, place one foot in forward on mat. Bend front knee to 90 degrees in a lunge position then perform a jump from this position, land while returning to start position, stabilize 1-2 seconds, repeat. Then repeat exercise with other leg positioned forward.

Butt Kicks with Stabilization

Attach resistance cords to top of shoe laces, stand toward front of training mat, place feet about shoulder width apart. Bend one knee until heel is lifted as far as you can toward butt, hold position 1-2 seconds at top, repeat with other leg.

SECTION 2: Intermediate Level Exercises

Repeat Rotation Hops

Attach waist cords, stand on a corner of training mat, place feet slightly apart, perform a hop to the other side of the mat as you rotate your body from side to side about 90 degrees from the start position, quickly repeat toward starting position.

Repeat Lateral Hops

Attach waist cords, place feet slightly apart, standing at one side of training mat, perform a hop to the other side of the training mat (or a comfortable distance), quickly repeat to other side.

Repeat Ankle Jumps

Attach waist cords, stand on center of training mat, place feet slightly apart, perform a jumping action with ankles only, keeping the knees from bending more than a few degrees to avoid joint stress from landing, repeat quickly.

Repeat Multiplanar Hops

Attach waist cords, stand on center of training mat, place feet shoulder width apart, perform squat motion not bending knees more than 90 degrees, then extend into a jump, repeat quickly.

Repeat Squat Jump

Attach waist cords, stand on center of training mat, place feet shoulder width apart, perform squat motion not bending knees more than 90 degrees, then extend into a jump, repeat quickly.

Repeat Jump Ups

Place plyostep or plyobox securely on front center of training mat, attach waist cords, stand behind box the jump up onto step, quickly step down to starting position, repeat.

Note: Hip flexor cords are optional for this exercise.

Repeat Jump Downs

Place plyostep or plyobox on platform securely on front center of training mat, attach waist cords, step onto box, jump down to platform, quickly step back onto box, repeat.

Note: Hip flexor cords are optional for this exercise.

Repeat Tuck Jumps

Attach waist cords, stand on center of training mat, place feet shoulder width apart, perform jump while bending knees and hips in a tuck position at top of jump, repeat quickly.

Repeat Split Jumps

Attach waist cords, stand on center of training mat, place one foot in forward on mat. Bend front knee to 90 degrees in a lunge position then perform a jump from this position, land while returning to start position, repeat quickly. Then repeat exercise with other leg positioned forward.

Repeat Butt Kicks

Attach resistance cords to top of shoe laces, stand toward front of training mat, place feet about shoulder width apart. Bend one knee until heel is lifted as far as you can toward butt, repeat quickly with other leg.

Squat Jumps with Overhead Reach

Attach waist cords, stand on center of the training mat, place feet shoulder width apart, bend knees to 90 degrees, then quickly and forcefully, perform an explosive jump from this position, bend knees slightly upon landing, repeat.

Note: Attachment of the hand straps for this exercise is a recommended option for resistance to the upper body (as shown). Perform an overhead lift with the arms quickly and forcefully as possible while jumping.

SECTION 3: Advanced Level Exercises

Depth Jump to Squat Jump

Place plyostep or plyobox on platform securely on the back edge of the training mat, attach waist cords, step onto box with feet shoulder width apart. Jump down onto platform, land with soft knees then lower body into a squat position and finish exercise with a jump, stabilize final landing, repeat.

Note: Hand and thigh cords can be an optional attachment if equipped.

Depth Jump to Sprint Motion

Place plyostep or plyobox on platform securely on the back edge of the training mat, attach waist cords, step onto box with feet shoulder width apart. Jump down onto platform, land with soft knees, then immediately perform sprinting motion for 3-5 seconds, repeat.

Note: Hand and hip flexor cords can be an optional attachment if equipped.

Depth Jump to Bound Motion

Hop to Sprint Motion

Attach waist cords, stand on rear center of training mat with feet shoulder width apart. Hop forward, then immediately perform a sprinting motion for 3-5 seconds, repeat.

Note: Hand and hip flexor cords can be an optional attachment if equipped.

Hop to Bound Motion

Attach waist cords, stand on rear center of training mat with feet shoulder width apart. Hop forward, then immediately perform a bound with each leg, repeat

Note: Hand and hip flexor cords can be an optional attachment if equipped.

Hop to Squat Jump

Attach waist cords, stand on rear center of training mat with feet shoulder width apart. Hop forward, then immediately perform a squat, finishing the movement with a jump, briefly stabilize the final landing, repeat.

Note: Hand and hip flexor cords can be an optional attachment if equipped.