Originally Posted by andre nickatina
I like to do box jumps and progressively add more height to the boxes.
If you don't have boxes, try lunge jumps, long jumps and high jumps.
Plyo's cool; you can do it any time, anywhere (though you'll look ridiculous more so some places than others
There are no proper plyo boxes at my gym. I sit on a low stool and do a seated box jump on to a flat bench.
As one tutorial explained it, athletes clear the higher platforms more-so by how high they pull their knees up than by how much they explode off the ground. The video showed an athlete clearing a modest box then a crazy high box. Then the coach said, "Now pay attention to the height of his head." It was the same for both jumps. It was the tuck that made the difference. But the focus point of the exercise isn't the tuck, it's the explosion off of the ground. I focus on exploding as hard as possible. This usually leaves my legs straight down and I still fall a few inches to the bench as opposed to my knees being in my chest to barely clear a taller box.
It's easier to cheat this way because you are imagining that you have to clear a taller box, so if you don't concentrate you'll half-ass it. On the other hand, there's little danger of not clearing the box and scratching the bejesus out of your shins.
Having plyo boxes would be nice as I've used them before, but I'm making do with what I've got. Maybe this will help.
Originally Posted by gtrob
Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.