BEGINNER PLYOMETRICS CHECKLIST ✅ - If you’re looking to add PLYOMETRICS into your training here are some things you should know: They’re 2 types of PLYOMETRIC movements Extensive and Intensive. Extensive plyos: are sub-maximal effort and usually performed for higher reps, as part of a warm-up, or as a conditioning modality. This type of training increases speed and power endurance of the lower leg, foot, and ankle. Jumping light rope for time, high rep platform jumps, and light pogo variations are examples of extensive work. Intensive plyos: These exercises typically involve maximum or near-maximum efforts and are designed to increase the speed at which force can be produced. Examples of intensive plyometrics include depth jumps, max effort Pogos, and single-leg hops (lateral bounds) The goal is to maintain quick ground contact and stay on the balls of the feet. Extensive movements are a great start and warmup to more intensive work. Get comfortable there, then proceed to m...