@boxingscience: PLYOMETRIC DRILLS FOR SPEED + FOOTWORK 👟⚡️🔥 SWIPE ➡️ for 3️⃣ explosive drills to level up your movement At Boxing Science, we use short ground contact plyos to build REACTIVE STRENGTH 💥 Your ankle’s ability to produce high force in minimal time. ⏰ Translation? Sharper footwork, quicker movement, and faster counters. ⚡️ Here are the 3 main types we use: ⬇️ 1️⃣- INTENSIVE PLYOMETRICS 🔥 High force, high intensity — used to develop explosive strength Examples: • Drop jump • Pogo jump • Loaded pogo jump 📊 Volume: 5–10 reps | 3–4 sets 2️⃣- EXTENSIVE PLYOMETRICS ⚡️ Build force tolerance with high volume, low intensity Examples: • Low pogo • Band-assisted pogo • Hand-assisted pogo 📊Volume: 10–30 reps | 3–4 sets 3️⃣- SUBMAXIMAL PLYOMETRICS 👟 Foundational work for tendon health + ankle conditioning Example: • Skipping 📊 Volume: 3 mins on / 1 min off | 3–5 rounds 🎬 WATCH the full episode of the Boxing Science Podcast for deeper insights ⬆️ Link in bio ⬆️ #Boxing #BoxingScience #Boxer #Plyometrics #Footwork
