Blue Knight Baseball

Session 4: Plyo
Sep
17

Session 4: Plyo

Get Quick / Blue Knight Baseball

Session #4: Plyo

Thursday, September 17th, 2026

Time

5:15–6:00 PM CT

Location

The Dungeon

Primary test of the day

Max Vertical Leap

2–3 attempts. Step into the jump to create more explosion. Balance and body control will play a role in turning that momentum into height.

When performed well, athletes can add upwards of 10 cm to their stationary vertical.

Raw results will be recorded in centimeters, then converted afterward into Vertec Vertical.

Today’s programming

  1. Dynamics

    Knee to Chest
    Eddies
    Quad Stretch
    Russian Kicks
    Lunge & Twist
    Backwards Walk
    Hip Swings

  2. Speed / Agility

    High Knee March
    Marching Skip
    High Knees
    Butt / Cycle Kicks
    Carioca
    Prime Times

  3. Plyo / Elastic

    Stilts / Ankle Pops
    Skipping — Low
    Skipping — Medium
    Skipping — High
    Broad Jumps
    Single-Leg Hops
    Bounding
    Bounce Forward / Backward

  4. Primary Test

    Max Vertical Leap

  5. Final Block

    Countermovement Box Jumps

Get Quick Athletics · Athlete Development

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