SARAH BOYD'S PLYOMETRIC WORKOUT -- 5 July 2006
Austin High School
                                                                                                
Warm-up on the track
                                                                                                
2x20m   high knees
2x20m   butt kicks
2x20m   left/right side shuffle
2x20m   bounds
2x20m   power skips
                                                                                                
                                                                                                
                                                                                                
Workout on Grass -- lower body
                                                                                                
3x10            Pogo hops
3x 6            Squat jump (arms/hands behind head)
3x 6            Rocket jumps (arms extended above head)
3x 8            Double-legged butt kicks
2x 8    L/R     Single legged butt kicks
3x 8            Knee tuck hops
3x10            Lateral power hops (skiers' stance)
3x              Lateral hops over the log
3x              Skips along log
2x      L/R     Single-legged bounds
2x 5    L/R     Split jumps
2x 6            Scissor jumps
3x 5            Broad jump repeats