Animated Plyometric Exercises

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Plyometric Exercise Intensity
Not all plyometric exercises are equal in intensity. Skipping
exercises for example, are relatively light while single leg
bounds and depth jumps are the most intense. A program
should progress gradually from lower intensity drills to
more advanced plyometric exercises particularly in an
individual with less strength training experience.
The number of plyometric exercises is typically kept to a
minimum also. A typical session may contain only two or
three lower body plyometric exercises interspersed with
upper body plyometric drills if theyre appropriate for that
sport.
Correct exercise selection is essential! While there are
many plyometric exercises below only a few will be suitable
for any one particular sport or event. Again, for all the
details on exercise selection, sets, repetitions, rest
intervals and so on, see this plyometric training article.
Lower Body Plyometric Exercises (Low
Intensity)
Squat Jumps
1. Stand with feet shoulder-width apart,
trunk flexed forward slightly with back
straight in a neutral position.
2. Arms should be in the ready" position
with elbows flexed at approximately 90.
3. Lower body where thighs are parallel
to ground and immediately explode
upwards vertically and drive arms up. Do
not hold a squat position before jumping
up keep the time between dipping
down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2
seconds and repeat
Prior to takeoff extend the ankles to their
maximum range (full plantar flexion) to
ensure proper mechanics.
Animated Plyometric Exercises
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Jump to Box
1.Stand facing box with feet
slightly wider than hip-width apart.
2.Lower body into a semi-squat
position and immediately jump up
onto box. Do not hold a squat
position before jumping up keep
the time between dipping down
and jumping up to a minimum.
3. Feet should land softly on box.
Step back down (not jump back
down) and repeat.
Lateral Jump to Box
1. Stand side on to box with feet
slightly wider than hip-width apart.
2. Lower body into a semi-squat
position and jump up onto box. Do not
hold a squat position before jumping up
keep the time between dipping down
and jumping up to a minimum.
3. Feet should land softly on box. Step
back down (not jump back down) and
repeat.
Lower Body Plyometric Exercises
(Moderate Intensity)
Split Squat Jumps
1. Stand with feet hip width
apart. Take left leg and step
back approximately 2 feet
standing on the ball of back
foot.
2. Feet should be positioned
at a staggered stance with
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Animated Plyometric Exercises
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head and back erect and
straight in a neutral position.
3. Lower body by bending at
right hip and knee until thigh is parallel to floor then
immediately explode vertically.
4. Switch feet in the air so that the back foot lands
forward and vice versa.
Prior to takeoff extend the ankles to their maximum range
(full plantar flexion) ensure proper mechanics.
Tuck Jumps
1. Stand with feet shoulder-
width apart, knees slightly
bent, with arms at sides.
2. Jump up bringing knees
up to chest.
3. Land on balls of feet and
repeat immediately.
4. Remember to reduce
ground contact time by
landing soft on feet and
springing into air.
Lateral Box Push Offs
1. Stand to side of box and
place the left foot on top of
box.
2. Push off the box using the
left leg only and explode
vertically as high as possible.
Drive the arms forward and
up for maximum height.
3. Land with right foot on
the box and left foot on the
ground to the other side of
the box.
4. Repeat from this side.
Animated Plyometric Exercises
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Bounding
1. Jog into the start of the
drill for forward momentum.
2. After a few feet, forcefully
push off with the left foot
and bring the leg forward. At
same time drive your right
arm forward.
3. Repeat with other leg and
arm
4. This exercise is an
exaggerated running motion
focusing on foot push-off and air time.
Bounding
with Rings
1. Jog into the
start of the
drill for
forward
momentum.
2. After a few
feet, forcefully
push off with
the left foot and bring the right leg forward. At same time
swing left arm forward and land into the first ring, which is
3-4 feet out and to the left, with the right foot.
3. Continue and repeat with other leg and arm into the
second ring, which is now 3-4 feet up and to the right.
4. This exercise is an exaggerated running motion focusing
on foot push-off and air time.
Box Drill with Rings
1. Stand with feet slightly
wider than hip-width apart with
your body facing the first ring.
2. Hop forward using both feet
and land in first ring.
3. Now hop to the left and
land in the ring to the side.
Now jump backwards to land in
ring behind you. Finish by
jumping to your right to land
in final ring.
4. Rest and repeat. Remember to keep ground contact
time between bounds to a minimum.Hurdle Jumps
Animated Plyometric Exercises
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Lateral Hurdle Jumps
1. Stand beside object to be
cleared.
2. Bring knees up and jump
vertically but also laterally off
ground and over the barrier.
3. Land on both feet and
immediately jump the other
direction over barrier.
4. Try not to pause between
jumps or sink down into a squat
position.
Lower Body Plyometric Exercises (High
Intensity)
Zigzag Hops
1. Stand to the left of an
agility ladder or similar
object approximately 1-2
feet away.
2. Forcefully push off both
feet and land the on the
other side of the ladder.
3. Repeat and land feet back
on the other side, continue
repeating and so on down
the ladder.4. Do not "double hop" upon each landing and
keep ground contact time to a minimum.
Single Leg Tuck Jump
This is the same as the tuck jump exercise above only one
leg is used. Upon landing another jump is performed
immediately with minimal ground contact time and with
the same leg for the desired number of repetitions. This is
repeated for the other leg after a rest period. Single leg
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Animated Plyometric Exercises
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plyometric exercises are typically more advanced and
require greater strength and balance. They are suitable for
sports were a takeoff is completed on one leg.
Single Leg Lateral Hops
1. Start by standing on one
leg with your hands on your
waist or at your sides.
2. Proceed to hop to the side
while maintaining your
balance and hop back to the
starting position.
3. You can place a rope on
the ground or any object on
the ground. The object can
be small in size and height or
large to increase difficulty.
4. Repeat continuously.
Depth Jumps
1. Stand on box with toes
close to edge, feet shoulder
width apart.
2. Step off (do not jump off)
box and land on both feet.
Immediately jump up as high
as possible and reach up
with both hands towards.
The jump should be vertical
with no horizontal
movement.
4. Ground contact time
should be short unlike in the
diagram. Landing should be soft.Note: Start with a box
height of 30cm (12in). Intensity can be increased by
gradually increasing the box height to a maximum of
107cm (42in) but this is only for experienced athletes with
a substantial strength training background.
Please look out for more sample plyometrics exercises in
the main plyometrics section.