FUNCTIONAL TRAINING - sink plyometric

GOAL:
Improve the power and response time in a functional movement.

INITIAL POSITION:
* At the same time, position your feet shoulder-width apart.
* Position anteroposterior and foot in a sufficient distance to form an angle of 90 ° at the end of the movement.

EXECUTION:
Initiate the movement by flexing the knees at a rapid eccentric action, up to approximately 90 ° knee flexion.
When approaching 90 ° of knee flexion, slow down the fastest possible move and perform a quick concentric action to perform a vertical jump.
When starting the jump, the arms should be designed above or at head height to aid in buoyancy.
In the aerial phase, change the bases, taking the front leg backwards and backwards, landing in the anteroposterior position.
Run repeatedly movement, changing the basis on a certain number of repetitions.
Perform jumps consecutively, with the smallest possible interval between movements.