Exercise Library
Browse and search plyometric exercises
104 exercises found
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180° Jump
Vertical jump with a half turn in the air. Develops rotational power and spatial awareness while adding complexity to standard jump training.
Intermediate Lower Body Vertical Quadriceps Glutes Obliques -
360° Jump
Full rotation jump—one complete turn in the air. Demands exceptional body control, rotational power, and spatial awareness.
Advanced Lower Body Vertical Quadriceps Glutes Obliques -
90° Cutting Jumps
Plant and explode at 90-degree angle. Develops the specific cutting power needed for soccer, basketball, and field sports.
Advanced Lower Body Lateral Glute Medius Quadriceps Adductors -
Agility Ladder Plyo Hops
Explosive single-leg hops through an agility ladder. Develops foot speed, coordination, and rapid force production in a confined space.
Intermediate Lower Body Pogo Calves Hip Flexors Quadriceps -
Alternating Lunge Jumps
Jump lunge switching legs in the air. Develops dynamic balance, single-leg power, and coordination while challenging the cardiovascular system.
Intermediate Lower Body Vertical Quadriceps Glutes Hamstrings -
Alternating Plyometric Push-Up
Explosive push-up alternating one hand on the ground and one on a raised surface. Develops asymmetrical pressing power.
Intermediate Upper Body Deep Chest Triceps Shoulders -
Altitude Drops
Higher depth drops (30-42 inches) focusing purely on landing absorption. Develops extreme eccentric strength and prepares athletes for high-level r...
Advanced Lower Body Deep Quadriceps Glutes Calves -
Ankle Hops
Similar to pogo jumps but with forward progression and slightly more knee bend. Builds on pogo jumps by adding direction and slightly more calf/Ach...
Beginner Lower Body Pogo Calves Hip Flexors -
A-Skip Plyometrics
An exaggerated skipping motion with high knee drive and explosive ankle push-off. Bridges the gap between jumping and running, mimicking sprint mec...
Beginner Lower Body Locomotive Hip Flexors Calves Quadriceps -
Backpedal to Sprint
Backpedaling transitioning into a forward sprint. Essential for defensive positions in football, basketball, and soccer.
Intermediate Lower Body Locomotive Quadriceps Hamstrings Glutes -
Band-Resisted Broad Jump
Broad jump with resistance band attached to waist. Increases horizontal force demands and acceleration-specific power.
Advanced Lower Body Locomotive Glutes Quadriceps Hamstrings -
Behind-Back Clap Push-Up
Explosive push-up clapping hands behind your back at the peak. Requires exceptional explosive power and coordination.
Advanced Upper Body Deep Chest Triceps Shoulders -
Box Jump Overs
Jump onto box and immediately off the other side. Develops reactive ability and the confidence to move through space quickly.
Intermediate Lower Body Pogo Quadriceps Glutes Calves -
Box Jumps
Squat jump onto a box, step down to reset. The box provides a target and reduces landing impact. A staple intermediate plyometric for developing ve...
Intermediate Lower Body Pogo Quadriceps Glutes Calves -
Box Jump to Broad Jump
Jump onto a box, then immediately broad jump off. Combines vertical and horizontal power in a reactive sequence.
Advanced Lower Body Locomotive Glutes Quadriceps Hamstrings -
Broad Jumps
A maximal horizontal jump—the standing long jump. While squat jumps develop vertical power, broad jumps train horizontal force production that tran...
Beginner Lower Body Locomotive Glutes Quadriceps Hamstrings -
B-Skip
A progression from A-skips where the leg extends forward before pawing back to the ground. Develops hip extension power and hamstring involvement c...
Beginner Lower Body Locomotive Hamstrings Hip Flexors Glutes -
Bulgarian Jump Squats
Rear-foot-elevated split squat with an explosive jump. Builds single-leg strength, power, and landing control simultaneously through a deep range o...
Advanced Lower Body Vertical Quadriceps Glutes Hamstrings -
Bunny Hops
Continuous small forward hops with feet together. A simple progression from pogos that adds horizontal movement while maintaining quick ground cont...
Beginner Lower Body Locomotive Calves Quadriceps Hip Flexors -
Burpee Box Jump
Burpee followed by an explosive box jump. An extremely demanding exercise that combines conditioning with power.
Advanced Lower Body Vertical Quadriceps Glutes Chest