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Click the picture to the left for a message from PlyoCity founder Mike Rangle along with Karch Kiraly. Dear Coach:
This page contains some information concerning Plyometric Training, in particular, our Mobile PlyoCity Program. Over the past 12 years PlyoCity has had the pleasure to train over 65,000 athletes representing 27 different sports ranging in age from 8 to 64.
Our PlyoCity workout is safe, efficient and the most intense in the country. Best of all it’s affordable and we guarantee to drastically change the foot speed, quickness and explosiveness of every athlete PlyoCity trains.
We would like to provide a complimentary Plyo workout for your team at your convenience. Please contact us for more information about PlyoCity or to schedule your complimentary workout.
Sincerely,
Doug Mace PlyoCity Ohio
This page contains some information concerning Plyometric Training, in particular, our Mobile PlyoCity Program. Over the past 12 years PlyoCity has had the pleasure to train over 65,000 athletes representing 27 different sports ranging in age from 8 to 64.
Our PlyoCity workout is safe, efficient and the most intense in the country. Best of all it’s affordable and we guarantee to drastically change the foot speed, quickness and explosiveness of every athlete PlyoCity trains.
We would like to provide a complimentary Plyo workout for your team at your convenience. Please contact us for more information about PlyoCity or to schedule your complimentary workout.
Sincerely,
Doug Mace PlyoCity Ohio
BENEFITS OF PLYOCITY TRAINING
Increased footspeed, balance, vertical jump and lateral movement.
Improved core strength and flexibility.
Enhanced explosive speed.
Reduced injury levels.
MOBILE PROGRAM
PlyoCity will train your team at your practice location when it is convenient for your team. We will bring all the required equipment to your gym or field. The PlyoCity program is designed for athletes of all ages and abilities.
TRAINING SESSIONS
Our PlyoCity program is designed for year round training. We have both in-season and out of season programs.
In-season program should be done one day per week for teams that play multiple games per week. The session last approx. 30 min.
Out of season program can be done 1, 2 or 3 times per week and takes approx. 55 min. The most significant results will occur after 2 months of training.
9 Circuits of PlyoCity Mobile Workout
Circuit 1 Stretching
Developing maximum flexibility through proper static stretching techniques will be the foundation of the PlyoCity experience. Flexibility enables an athlete to jump higher, run faster, prevents injuries and in the event of an injury has been scientifically proven to help speed up rehabilitation.
Circuit 2 Leg Exercises
A series of leg lifts and movements performed with proper technique to help develop core strength, body balance and leg strength.
Circuit 3 Warm-ups
Before any plyometric drills are performed a series of choreographed movements are preformed to prepare every athlete for each plyo session.
Circuit 4 Jumps
A series of hops, skips and jumps (skip hops, Russian skips, Russian freeze etc.) will be preformed to enhance fast twitch muscle fiber movements and enhance power and explosiveness.
Circuit 5 Group Drills
Consists of a series of jumps all done at maximum workload to enhance an athletes vertical jump and timing.
Circuit 6 Shuttle Drills
A series of repeated jumps and foot speed drills utilizing cones will be preformed to enhance lateral foot speed, quickness, explosiveness and conditioning.
Circuit 7 Cone Hops
Front hops and side hops over cones will be utilized to develop jumping ability and explosiveness.
Circuit 8 Rope Drills
A series of foot movements and jumps will be utilized to develop stamina, foot speed and coordination.
Circuit 9 Mat Drills
PlyoCity will execute various dot drills to help develop foot speed (1st, 2nd & 3rd step) stamina and build quick-twitch muscle fiber.
NOTE: Workouts may be varied slightly at the discretion of the trainer based on the level or training objectives of the athletes participating.
Increased footspeed, balance, vertical jump and lateral movement.
Improved core strength and flexibility.
Enhanced explosive speed.
Reduced injury levels.
MOBILE PROGRAM
PlyoCity will train your team at your practice location when it is convenient for your team. We will bring all the required equipment to your gym or field. The PlyoCity program is designed for athletes of all ages and abilities.
TRAINING SESSIONS
Our PlyoCity program is designed for year round training. We have both in-season and out of season programs.
In-season program should be done one day per week for teams that play multiple games per week. The session last approx. 30 min.
Out of season program can be done 1, 2 or 3 times per week and takes approx. 55 min. The most significant results will occur after 2 months of training.
9 Circuits of PlyoCity Mobile Workout
Circuit 1 Stretching
Developing maximum flexibility through proper static stretching techniques will be the foundation of the PlyoCity experience. Flexibility enables an athlete to jump higher, run faster, prevents injuries and in the event of an injury has been scientifically proven to help speed up rehabilitation.
Circuit 2 Leg Exercises
A series of leg lifts and movements performed with proper technique to help develop core strength, body balance and leg strength.
Circuit 3 Warm-ups
Before any plyometric drills are performed a series of choreographed movements are preformed to prepare every athlete for each plyo session.
Circuit 4 Jumps
A series of hops, skips and jumps (skip hops, Russian skips, Russian freeze etc.) will be preformed to enhance fast twitch muscle fiber movements and enhance power and explosiveness.
Circuit 5 Group Drills
Consists of a series of jumps all done at maximum workload to enhance an athletes vertical jump and timing.
Circuit 6 Shuttle Drills
A series of repeated jumps and foot speed drills utilizing cones will be preformed to enhance lateral foot speed, quickness, explosiveness and conditioning.
Circuit 7 Cone Hops
Front hops and side hops over cones will be utilized to develop jumping ability and explosiveness.
Circuit 8 Rope Drills
A series of foot movements and jumps will be utilized to develop stamina, foot speed and coordination.
Circuit 9 Mat Drills
PlyoCity will execute various dot drills to help develop foot speed (1st, 2nd & 3rd step) stamina and build quick-twitch muscle fiber.
NOTE: Workouts may be varied slightly at the discretion of the trainer based on the level or training objectives of the athletes participating.
See PlyoCity in action.
If you would like to see samples of our Plyocity workouts please click any of the buttons below.
