A structured, applied‑performance set of Plyometric Exercise Menus designed to support speed development across legs and hips. These PDF guides provide clear progressions for bounds, skips, jumps and hops, showing how each plyometric category links to sprint phases from 0–100m.

The menus include single‑response and multiple‑impact plyometrics, colour‑coded to show where each exercise can be applied across acceleration, transition and max‑velocity sections. Combined plyometrics using weights and resistance are also included to support targeted strength–speed development.

Sprint Phase Application

• 0–5m — Acceleration 1

• 5–15m — Acceleration 2

• 15–30m — Acceleration 2

• 30–60m — Transition

• 70–100m — Max Velocity, Speed Endurance, Maintenance

Categories Included

• Intensive and Extensive (Short and Long Distances)

• Short and Long Contact Times

• Impact Levels: Low, Moderate, High, Shock

• Reactive Strength

Designed for coaches working across academy, senior team and high‑performance environments.