I’m in the middle of a phase of introductory plyometrics. I have 2 linear and 2 lateral days of plyos per weeks. Each session involves 33 ground contacts for a total of 132 ground contacts per week.
Update
In the first phase of plyometrics I was focused only on jumping with a soft landing. Now I am starting to incorporate multiple jumps. For this week’s jumps I took a small hop between jumps. So I am still not all the way to minimizing ground contact time but I am working on my elasticity.
Equipment
Despite having all this stuff and having plyo boxes on my Christmas list, I do not have fancy training equipment for my plyometric training.
This week I was at the track:
I used the hurdles for double leg jumps (3 sets of 5 jumps). The tires were used for single leg hops (3 sets of 6 hops each foot).
It was nice having hurdles and that works great when I want to do sprints at the track. However, I’ve been alternating between flat, incline, and decline sprints. For the incline and decline sprints I use a slight incline at a park and I do my plyos beforehand on grass.
Last workout at the park I used cones instead of hurdles:
double stack 16 inches
eight inches for single leg hops
Not quite as pretty, but it works. A double stack of cones gets you 16 inches (maybe not enough height for some). A single stack is 8 inches.
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