WEEK	Plyometric Exercise	Sets	Reps	Sprint Distance	Reps	Frequency Plyo:Sprint
1	Double Leg Tuck Jumps	5	8	40m	5	Plyo 2X:Sprint 1X
	Double Leg Hops	5	6	40m	5	Plyo 2X:Sprint 1X
2	Double Leg Tuck Jumps	5	8	40m	5	Plyo 2X:Sprint 1X
	Single Leg Tuck Jumps	2	5	25m	2	Plyo 2X:Sprint 1X
	Double Leg Hops	5	6	40m	5	Plyo 2X:Sprint 1X
3	Alternate Bounding	2	40m	50m	2	Plyo 2X:Sprint 1X
	Single Leg Tuck Jumps	2	8	40m	2	Plyo 2X:Sprint 1X
	Double Leg Hops	4	8	55m	4	Plyo 2X:Sprint 1X
	Single Leg Bound	4	20m	40m	4	Plyo 2X:Sprint 1X
4	Double Leg Hops	4	6	50m	4	Plyo 2X:Sprint 1X
	Single Leg Tuck Jumps	4	8	40m	2	Plyo 2X:Sprint 1X
	Single Leg Bound	4	30m	40m	4	Plyo 2X:Sprint 1X
	Alternate Bounding	5	50m	40m	5	Plyo 2X:Sprint 1X
5	Single Leg Hops	2	8	40m	2	Plyo 2X:Sprint 1X
	Single Leg Bound	2	30m	35m	2	Plyo 2X:Sprint 1X
	Alternate Bounding	8	40m	40m	5	Plyo 2X:Sprint 1X
	Uphill Alternate Bounding/or Combination Bounding	3	40m	30m	3	Plyo 2X:Sprint 1X
6	Single Leg Bound	2	40m	40m	2	Plyo 2X:Sprint 1X
	Single Leg Hops	2	8	35m	2	Plyo 2X:Sprint 1X
	Alternate Bounding	7	50m	50m	7	Plyo 2X:Sprint 1X
	Uphill Alternate Bounding/or Combination Bounding	3	50m	40m	3	Plyo 2X:Sprint 1X
7	Single Leg Hops	2	8	40m	2	Plyo 2X:Sprint 1X
	Single Leg Bound	4	40m	30m	4	Plyo 2X:Sprint 1X
	Alternate Bounding	2	60m	60m	2	Plyo 2X:Sprint 1X
	Uphill Alternate Bounding/or Combination Bounding	5	40m	40m	6	Plyo 2X:Sprint 1X
	Sprint Bounding against time	3	60m	40m	3	Plyo 1X:Sprint 2X
8	Sprint Bounding against time	8	60m	40m	8	Plyo 1X:Sprint 2X
	Single Leg Bound	4	40m	30m	4	Plyo 1X:Sprint 2X
	Uphill Alternate Bounding/or Combination Bounding	4	60m	55m	4	Plyo 1X:Sprint 2X

(Before beginning any exercise program consult with your physician.)

Adapted from Rimmer, E, Sleivert G, Effects of a Plyometric Intervention Program on Sprint Performance, JSCR 2000; 14:295-301