2 in between each pair of cones place another cone

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2. In between each pair of cones place another cone about 3 meters to the left 3. Sprint from one cone to the next touching each one with a hand 4. Try to take quick side steps, rather than turning to face the marker and running forward
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Appendix B PLYOMETRIC TRAINING
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DOUBLE LEG BOUND Develops power and the muscles of the legs and hips 1. Stand comfortably with feet together 2. Bend knees and squat down to a half way to half-squat position, arms down to the sides with shoulders forward and out over the knees 3. Keep the back straight and head up with eyes looking forward 4. Jump up and forward by extension of the hips and arms 5. Try to jump as high and farther as possible 6. Try to land with a same position as the beginning 7. Jump up and forward again without stopping
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SIDE HOP Develops power and the muscles of the legs and hips and develops lateral movement 1. Set cones side by side, approximately 70 cm to 100 cm apart (height of the cones shall not be higher than the height that boxer can jump over) 2. Stand at the end of the placed cone 3. Stand with feet together with toes straight forward and arms on the side 4. Jump sideways over the first cone and then the next cone without stopping 5. After jumping the last cone, quickly change the direction and jumping back over to the starting point
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SQUAT JUMPS Develops power and the muscles of the hip, quadriceps, hamstring and gluteal. Coach shall emphasize to reach maximum height on every effort 1. Stand with feet shoulder-width apart and back straight 2. Place the hand behind the head with fingers interlock; this will minimize the involvement of arms in the movement 3. Bend knees and squat down to a half way to half-squat position 4. Jump up with straightening both knees to reach highest point 5. When landing, return to half-squat position 6. Jump up again without stopping
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MEDICINE BALL TWIST AND TOSS Develops power and muscles of the abdominals, oblique, lower back, hips, biceps and pectoral muscles 1. Select the medicine ball with appropriate weights according to the boxer 2. This exercise shall be worked with a partner 3. Stand with feet shoulder-width apart 4. Knees bent down slightly with back straight 5. Lean upper body slightly forward 6. Hold medicine ball with two hand in front of the stomach 7. Twist the upper body to the direction opposite to the partner 8. Twist back the upper body toward the direction to the partner quickly and toss the medicine ball to the partner using hips, shoulder and arm strengths 9. After receiving the medicine ball from the partner, twist the upper body to the direction opposite to the partner and twist back quickly toward the partner and toss the medicine ball again
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HEAVY BAG STROKE Develops power and muscles of the upper body, arms and shoulders 1. Stand in front of heavy bag 2. Take a half-step to the left, so that half (right-side) of the body is behind the heavy bag 3. Stand with back straight 4. Bring right foot half-step forward, while the left foot takes half-step backward (the boxer should be standing with feet slightly more than shoulder-width apart) 5.
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