Athletes arebig advocates of plyometric trainingbecause the exercises help improve your speed, enduranceandare good for strengthening your bones.
Check out the videos below of Williams demonstrating the moves, then give the circuit a go.
Complete the entire routine, then rest for a minute and repeat once more.
(But trust us, the moves are killer when using just your own bodyweight.)
You’ll be crushing it on the court, field and gym in no time.
Tuck Jump TwistsStand with feet shoulder-width apart, with a slight bend in knees.
Lean slightly forward and raise on to balls of feet; this is your starting position.
Jump up as high as possible, tucking knees towards chest.
Land softly in starting position.
Now jump and twist legs to right while keeping shoulders facing forward.
Hop back to start.
That’s 1 rep. Continue for 45 seconds, alternating twisting side with each rep.
2.
In-Out Push-UpStart on all fours with wrists under shoulders and knees directly below hips.
Lift knees a few inches off ground.
Keeping abs tight, hop arms and legs out wide, extending legs fully and lowering chest toward ground.
Push back up and hop arms and legs back in to starting position.
Repeat for 30 seconds.
Super SkatersStart with feet shoulder-width apart.
Hop towards right and land on right foot, swinging left leg behind right leg.
Repeat on opposite side.
That’s 1 rep. Continue alternating sides for 30 seconds.
Lateral Plyo Push-UpsStart in a one-legged push-up position, with one foot crossed over the other.
Bend elbows, lower chest to ground and perform a push-up.
Press up and quickly rotate torso to right, lifting hands off floor.
Continue until you’ve made a full circle, then switch directions.
Do this for 30 seconds.
Drive hips up, coming into reverse table top position, while reaching right arm overhead.
Return to reverse tabletop position with hips hovering above ground.
That’s 1 rep. Continue for 30 seconds, alternating sides with each rep.
6.
Single-Leg JumpsStand on left leg with right left extended behind body.
Keeping back flat, lower chest until it’s parallel to floor.
Drive right knee forward and push off left leg to jump straight up.
Continue for 15 seconds, then switch legs.
Superman Star JumpsStart with feet together, standing upright.
Jump up, spreading arms overhead and legs to create an “X” with body.
Land and place hands on floor.
Jump feet back and lower body to ground.
Lift arms and legs off floor, then lower and place palms on ground under shoulders.
Push body up, jump feet in and return to standing to complete 1 rep. Repeat for 45 seconds.
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Part 2:
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Photo Credit: Blend Images/John Fedele, Getty
