Plyometrics can we worthwhile if done properly. Here is one of my favorite routines:

  • Band archer row
  • Box hops
  • Clap pushup
  • Floor tricep dip hops
  • Forward hops
  • Hop and chop
  • Jump lunge
  • Lateral box leaps
  • Lateral leaps
  • Mason twist

NOTE: Perform 3 rounds consisting of 60 seconds with break between rounds. Vary duration and break time.