- It is recommended athletes have strength training base prior to commencing a plyometric training program
- e.g. an athlete should be able to squat 1.5 x his or her body weight before low intensity plyometric drills (e.g. squat jumps, countermovement jumps, lateral jumps, box jumps) can be performed safely without any minimal strength requirement.
- Stability testing
- Single leg stance 30 sec
- eyes open
- eyes closed
- Single leg 25% squat 30 sec
- eyes open
- eyes closed
- Single leg 50% squat 30 sec
- eyes open
- eyes closed
- Single leg stance 30 sec
- Lower extremity testing
- power squat 60% of individuals body weight in 5 reps in 5 seconds
- Upper extremity
- Seated chest pass
- Men 4 kg, Women 2 kg medicine ball
- Chest pass medicine ball as far as possible, while back stays in contact with wall
- Men
- Ideal 6.09 – 7.31 m (20-24 feet)
- < 5.18m (17 feet) indicator of power weakness
- Seated chest pass
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- Women
- Ideal 5.18 – 6.4 m (17-21 feet)
- < 4.57m (15 feet) indicator of power weakness
- Women
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- Abdominal and Lat power
- Sit up and throw test
- Men 4 kg, Women 2 kg medicine ball
- Laying flat in sit up position while holding medicine ball over their head. Have them sit up and throw medicine ball as far as possible (like a throw in in soccer)
- Men
- Ideal 6.09 – 7.31 m (20-24 feet)
- < 5.18m (17 feet) indicator of power weakness
- Women
- Ideal 5.18 – 6.4 m (17-21 feet)
- < 4.57m (15 feet) indicator of power weakness
- Sit up and throw test