Let’s Talk About Plyometric Exercises And How They Work

First, be aware that when performed improperly, all plyometric exercises have the potential to cause injury. This is because they place considerable stress on your body.

Plyometrics are advanced training techniques that should only be performed under the guidance of those with the knowledge and experience to properly assist you.

Plyometric training exercises involve explosive types of activities (i.e., jumping onto and down from objects, bounding up and down stairs on one or both feet and high speed sending and receiving) to convert muscle strength to muscle power.

Whenever you run, jump, catch or throw, you are performing plyometric exercises.

If you need more information on the basics of plyometrics please go to our “What Is Plyometrics?” page then come back here and continue reading.  

Plyometric exercises train the muscles to reach maximal strength in the shortest time possible. In other words, muscle strength plus speed equals muscle power.

The rapid application of force is the goal of all types of Plyometric Drills.

Plyometric exercises will not train an energy system as seen with aerobic or strength conditioning; rather these types of exercises train the neuromuscular system so that it may respond more quickly to increased loads.

By making use of the inherent elasticity of the muscles and certain neuromuscular reflexes, plyometric exercises enhance the speed and distance an object moves (e.g., your body, shot put).

When performing exercises such as jumps it often helps to think of "hanging in the air" for as long as possible, keeping shoulders parallel to the ground at all times. Emphasis should be on speed without sacrificing proper technique.

"16 Exclusive Plyometric Exercises That
Produce Amazing Results!"

The first 2 plyometric exercises listed below will start in primarily the same manner but make sure you warm up properly especially if you have any knee or hip discomfort.

1. Jumps From Squat Position...

For this one you need to begin in a squat position and then jump upwards as high as you possibly can. Land on both feet back in the starting position and without any delay at all jump up again.

Continue with this until you have completed the number of reps you need to. Your hand placement should be at the back of your head throughout the entire motion.

2. Split Jumps From Squat Position...

Once again, for this plyometrics exercise you will start in a squat position. This is one that will help drastically with your Vertical Jump training.

Now with your legs about as wide apart as your shoulders jump up and forward as far as you can but landing on your right foot only. Then without hesitation, jump off your right one and land on your left.

Then, jump off your left one and land with both feet. Then start over, this time however, land on the left one first. Continue until you have finished all the required reps.

3. Split Jumps – Cycled...

Begin by placing your body in a lunge position. Jump up and while in the air switch your front and back positioned legs before you land. You must land back in the starting lunge position again.

Without resting, repeat the exercise remembering to always switch your leg position while in the air of each rep.

Your arms should be placed at your sides.

4. Single Leg Plyometric Exercises...

You will only use one leg at a time for this one. Begin by standing on either your right or left leg with your arms at your sides. Simply bend your leg slightly and jump as high as you can and land on the same leg. Continue with the recommended reps then switch legs.

5. Double Leg Jump With Forward Tuck...

Stand on both legs and jump as high as you can while at the same time bringing your knees up to your chest. Wrap both arms around your knees while in the air for a quick second then release and land on both feet. Continue with your reps without resting in between each one.

6. Two-Leg Vertical Jump...

Begin by squatting and place your arms behind you a bit. Jump as high as you can and extend your arms up as far as you can. When you land bring your arms down and back again and repeat.

This is excellent Plyometrics Jump training. And remember that you don’t rest at all when you land, you need to explode up right away again.

7. One-Leg Vertical Jump...

This is performed exactly as the one above with the exception that you are using only one leg at a time. You will jump and land on using the same leg then switch when all reps are completed.

8. Two-Leg And One-Leg Bounds...

The difference with this one and the one below, as compared to the others mentioned above, is that you are now jumping forward as much as you can. You are trying for distance with each leap.

You can do this one using two legs at a time or just one. A good idea is to switch it up now and then. Use the two leg approach for a few Plyometric Workouts then switch to using one leg at a time instead of using both methods in the same session.

9. Two-Leg And One-Leg Speed Bounds...

This is primarily performed in the same manner as the above mentioned bounds with the difference that you now will bring your feet up to your butt at the high point of each bound.

10. Sideways Hopping...

This is one of the Plyometric Training Exercises that you need some sort of hurdle or other item to hop over. Football step-over bags work great for this.

Standing on one side of the hurdle jump sideways over it and land on both of your feet at the same time. Without resting jump back right away. Continue going back and forth until you have completed the total number of reps needed.

11. Box jumps Using One Or Both Legs...

Use up to eight plyometrics boxes positioned around three to six feet apart. Space them at an even distance.  

Begin a foot or so in the front of box number 1. Now, jump up and land on the box with both feet. You can also do this one using just one leg at a time to add variety and intensity.

As soon as your feet touch jump onto the ground in front of box number 2. Without any stopping continue going until the end.

12. Abdominal Throw From Front Position...

You start by kneeling down on the ground.

Grab a heavy ball and hold it above and at the back of your head with both hands.

Using your ab muscles propel your upper body forward and throw the ball.

13. Abdominal Throw From Side Position...

abdominal throw from side position

For plyometric exercises such as this one you can choose to use a partner or a concrete wall with a heavy ball that has the flexibility to rebound back to you.

Stand sideways to the wall/workout buddy. Hold the ball on the side facing away from the wall. Twist your body, just at the waist, towards the wall and throw it. Then holding this position catch the ball and return to the start. Continue with your reps then switch sides.

14. Abdominal Situps With Heavy Ball...

This is a Plyometric Training Program exercise that will require you to use a partner.

You begin in a standard sit up position but then raise you upper body up to the up position. Your partner will stand a few feet in front of you and gently throw the heavy ball to you. You catch it and allow the force and weight of it to push you upper body back to the floor while keeping your feet flat.

Just an inch or so before your upper back touches you will perform a sit up then do a chest pass back to your partner from the upright position. Without delay your partner throws it back to you and you continue.

15. Heavy Ball Toss From Chest...

You can perform plyometric exercises such as this one either with someone else or by using a very strong wall (preferably a concrete one) and a heavy ball that has the ability to rebound back to you.

From a standing position use both hands to propel the ball forward from your chest with an explosive pushing action. When the ball returns to you at your chest level again, catch it with your hands (do not let it hit your chest) then repeat the action again.

16. Plyometric Push-ups...

Use a flat bench if possible for these types of plyometric exercises.

Place your hands on the bench as if you were going to do pushups on one side of it. Your back and body should be straight with only your toes on the floor.

Do a push up but use enough strength so that your hands completely leave the bench. Then catch yourself in the starting position again with your hands on the bench. This in simple terms is like an explosive push up. Continue on until you have completed all of your reps.

“Plyometric Training Exercises Build Champions”

plyometric exercises

For the most part the majority of plyometric exercises do not require any Plyometrics Equipment at all.

This is another great advantage of this type of training.

Plyometric exercises are excellent for all types of sports and improving your athletic performance, however if you also want to improve your mid-section to have great 6 Pack Abs then you will require additional exercises. Plyometric exercises will not necessarily help you in this area.

Upper Body Exercises

Bicep Exercises

Chest Exercises

Rotator Cuff Exercises

Shoulder Exercises

Lower Ab Exercises

Trapezius Exercises

Tricep Exercises

Back Muscle Exercises

Stomach Exercises

Exercises For Back Fat

Upper Arm Exercises

Pectoral Exercises

Lower Body Exercises

Calf Exercises

Butt Exercises

Thigh Exercises

Inner Thigh Exercises

Thigh Toning Exercises

Other Exercises

Bodyweight Exercises

Exercise Motivation

Calisthenic Exercises

Circuit Training Exercises

Dumbell Exercises

Exercises For Lower Back Pain

What Plyometric Exercises, Drills & Workouts Do You Find Very Useful?

Do you use any unique and effective Plyometric exercises, drills & workouts? What was your experience with them? What results did you notice? Do you have a good or a bad story to tell about your own experience with certain Plyometric exercises, drills & workouts? Or do you have some good information that we may have missed? Let others know!

What Other Visitors Have Said

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Top 10 Plyometric Exercise For Any Sport 
Pistol squat jumps. I use this plyometric exercise for basketball. It took me a year to master this exercise with my dominant leg. Form is incredibly important. …

Plyometric Super Jumps 
This plyometrics exercise is simple to perform but very effective. First get near a basketball hoop. Take a running start and leap off one foot and …

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