8 BEST Plyometric Exercises To Increase Speed And Agility (For All Ages)
In this video, I bring on Devonte Wilson (@devonte.m.wilson) to help me show you 8 low-intensity plyometric exercises to help increase any athlete’s speed. If you watch till the end you will see a challenge that we give you also that you can use to compete with your friends or teammates!
Here are the Benefits of these 8 Plyometrics Exercises:
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Develops fast-twitch fibers and improves overall speed.
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Improves balance through your movement and technique.
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Improves coordination and agility to help with a game like situations on the court or field.
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Instead of bulking up, it tones your muscles instead of making you look leaner and feel lighter.
These speed training plyometrics are performed using Resistance Bands however, you do not need them to do this workout. You can use a different marker such as a shirt, hat, shoe… anything that you can put down to hop over.
If you are wanting to get a set of TTS Resistance Bands, here is a link to claim a set for Free (just cover shipping): https://twicethespeed.com/speed-training-resistance-bands
Here are the sets and reps to the exercises explained in the video:
Lateral Single-Leg Hops – 3 Sets | 8 Reps
How To Perform: Have the markers in a straight line. Then laterally hop over the makers with one foot down and back then switch feet and then do the same. That is one rep.
Forward Single-Leg Hops – 3 Sets | 8 Reps
How To Perform: Have the markers in a straight line. Then hop forward over the makers with one foot down and back then switch feet and then do the same.
Double Feet Lateral Hops – 2 Sets | 6 Reps
How To Perform: Have the markers in a straight line. Then hop laterally over the makers with two feet down and back.
Double Feet Forward Hops – 2 Sets | 6 Reps
How To Perform: Have the markers in a straight line. Then hop forward over the makers with two feet down and back.
Single-Leg Diagonal Hops – 3 Sets | 8 Reps
How To Perform: Have the markers out in a zig-zag. Then with one foot hop Laterally from one to the other by jumping and landing on the same foot. Go down and back with the same foot then switch feet.
Single-Leg Forward Diagonal – 3 Sets | 8 Reps
How To Perform: Have the markers out in a zig-zag. Then with one foot hop forward from one to the other by jumping and landing on the same foot. Go down and back with the same foot then switch feet.
Single Foot Around The World – 3 Sets | 6 Reps
How To Perform: You have one foot on the ground and you go in a circle from hoping in the middle then over one marker and hop back in the middle then hop over the next marker. Keep going around in a circle. One circle around is one rep.
Double Feet Around The World – 3 Sets | 8 Reps
How To Perform: Very similar to “Single Foot Around The World” however instead of one foot hoping you will be hopping with both feet.
Random Color Challenge | 8 – 12 Seconds x 3 Sets |
How To Perform: You start in the middle of the 3 markers on one foot. Have a partner call out color then you will have to jump over that color and then back to the middle. Then your partner will call off the next color. If it is getting easy then call out the color faster.
Download the PDF here: https://twicethespeed.com/plyometric-exercises-with-resistance-bands
If you are a Parent, Coach or Athlete who wants to become more explosive, faster, or more agile be sure to check out The Twice The Speed Training System HERE!