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Links for Times Plyos 1Plyos 2Plyos 3Plyos 4Plyos 5
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https://brianmac.co.uk/sprints/pred250.htmDo each exercise for 40-90 seconds with equivilent rest. Do Each exercise for 100 yards. Do 4-7 of the exercises.Jump rope5x1min.Jump rope5x1min.Jump rope5x1min.
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https://brianmac.co.uk/sprints/pred600.htmSki jumpsMario JumpsDrop Horizontal jump4x6Clapping pushup4x6Tuck jumps4x6
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Buttkick jumpsSki JumpsSkip for height4x6Med ball slam4x6Broad jumps4x6
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Rocket jumpsFrog jumpsSplit jump4x6overhead MB throw4x6Single leg cycle jumps in place4x6 each leg
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Tuck jumpsLungesSL bound4x6 each leg.MB side toss4x6 each leg.Alt. arm alt. Leg bounds4x6 each leg
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180 jumpsLow lunges
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Speed SkatersBounds
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Squat jumps w/a pulseLeg cycles
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Split Squat JumpsHops up stairs
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To Find Pace take PR and divide it by desired pace. For example if my PR for the 100m is 13.20 and I needed to run 80% in the workout I would do 13.20/ 0.80= 16.5 So 16.5 is my 80% for 100m.
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