Exercise Library
Browse and search plyometric exercises
104 exercises found
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Burpee Broad Jump
Burpee followed by a maximal broad jump. Combines full-body conditioning with horizontal power development.
Intermediate Lower Body Locomotive Glutes Quadriceps Chest -
Burpees
The classic full-body conditioning exercise. Squat down, jump feet back, chest to floor, push up, jump feet forward, jump up. A metabolic plyometri...
Intermediate Full Body Vertical Quadriceps Chest Shoulders -
Burpee Tuck Jump
Burpee finished with a tuck jump instead of a standard jump. Maximum-intensity conditioning with explosive power.
Advanced Lower Body Vertical Quadriceps Hip Flexors Chest -
Clap Push-Ups
Plyometric push-up with a clap at the top. Requires greater explosiveness and faster hand repositioning than standard plyo push-ups.
Advanced Upper Body Deep Chest Triceps Shoulders -
Cone Hops (4-Corner)
Hop in a square pattern around four cones. Develops multi-directional quickness and the ability to change direction rapidly.
Intermediate Lower Body Pogo Calves Quadriceps Glute Medius -
Continuous Vertical Jumps
Repeated maximal vertical jumps with minimal ground contact time. Develops repeated power output and fatigue resistance under high-intensity condit...
Advanced Lower Body Vertical Quadriceps Calves Glutes -
Depth Drop
Step off box, absorb landing with soft knees, no reactive jump. Focuses on eccentric absorption and landing mechanics—essential for injury preventi...
Beginner Lower Body Deep Quadriceps Glutes Calves -
Depth Jumps
Step off box, land and immediately jump for maximum height. The gold standard for developing reactive strength index (RSI). Minimizing ground conta...
Advanced Lower Body Lateral Quadriceps Glutes Calves -
Depth Jump to Box Jump
Step off one box, land and immediately jump onto a second box. Pure reactive strength training with reduced landing impact on the final jump.
Advanced Lower Body Lateral Quadriceps Glutes Calves -
Depth Jump to Broad Jump
Step off box, land and immediately explode forward horizontally. Combines vertical drop with horizontal force production for athletes needing react...
Advanced Lower Body Lateral Glutes Quadriceps Hamstrings -
Depth Jump to Sprint
Step off box, land, immediately jump and sprint 10 meters. Transitions reactive power into horizontal acceleration—highly specific to sports.
Advanced Lower Body Lateral Glutes Quadriceps Hamstrings -
Depth Jump with 180° Turn
Step off box, land and immediately jump with a 180-degree rotation. Develops rotational reactive power and spatial awareness under high-speed condi...
Advanced Lower Body Deep Quadriceps Glutes Obliques -
Depth Push-Up
Hands start elevated on plates or low boxes, drop to floor, catch and explode back up. Upper body equivalent of depth jumps for reactive pressing p...
Advanced Upper Body Deep Chest Triceps Shoulders -
Drop Squat
Quickly drop from standing into a squat position, absorbing through the legs. Teaches rapid eccentric loading and deceleration—essential for reacti...
Beginner Lower Body Vertical Quadriceps Glutes Hamstrings -
Explosive Decline Push-Up
Plyometric push-up with feet elevated. Increases load on upper chest and shoulders while maintaining explosive intent.
Intermediate Upper Body Deep Chest Shoulders Triceps -
Explosive Mountain Climbers
Mountain climbers performed with explosive leg switches. Develops hip flexor power and core stability under dynamic conditions.
Intermediate Core Pogo Hip Flexors Abs Shoulders -
Forward Bounding
Exaggerated bounds forward covering maximum distance with each stride. Develops horizontal force production and mimics the demands of sprinting.
Intermediate Lower Body Vertical Glutes Hamstrings Quadriceps -
Frog Jumps
Deep squat position jumping forward like a frog. Develops hip mobility and power through a full range of motion with significant horizontal displac...
Intermediate Lower Body Locomotive Glutes Quadriceps Adductors -
Galloping
Traveling sideways with a galloping motion. Develops lateral movement patterns and coordination with low impact.
Intermediate Lower Body Locomotive Glute Medius Quadriceps Adductors -
Hexagon Jumps
Jump in a hexagonal pattern around a marked hex, developing multi-directional quickness and spatial awareness.
Intermediate Lower Body Locomotive Calves Quadriceps Hip Flexors