Exercise Library
Browse and search plyometric exercises
104 exercises found
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High Knees (Explosive)
Maximum-intensity high knee running in place or with forward movement. More explosive than standard high knees with emphasis on power and height.
Intermediate Lower Body Locomotive Hip Flexors Calves Quadriceps -
Hill Bounds
Bounds up an incline. The hill increases resistance while reducing landing impact, making it an excellent progression for building power safely.
Intermediate Lower Body Locomotive Glutes Quadriceps Hamstrings -
Hurdle Hops (Double Leg)
Rapid consecutive hops over low hurdles moving forward. Develops rhythm, reactive strength, and the ability to absorb and produce force repeatedly.
Intermediate Lower Body Pogo Calves Quadriceps Hip Flexors -
Hurdle Run-Throughs
Running over hurdles with quick ground contacts. Develops running mechanics and the ability to maintain speed while clearing obstacles.
Intermediate Lower Body Locomotive Hip Flexors Quadriceps Calves -
Incline Plyometric Push-Up
Plyometric push-up with hands elevated on a bench. Reduces load to make explosive push-ups accessible to more athletes.
Beginner Upper Body Deep Chest Triceps Shoulders -
Lateral Bounding
Side-to-side bounds covering maximum lateral distance. Develops the power needed for cutting, defending, and lateral acceleration in sport.
Intermediate Lower Body Vertical Glute Medius Quadriceps Adductors -
Lateral Box Jump
Jump laterally onto a box, developing lateral power and hip abductor strength. Essential for court sports and any activity requiring side-to-side e...
Intermediate Lower Body Pogo Glute Medius Quadriceps Adductors -
Lateral Box Shuffle
Lateral step-up onto box followed by shuffle to the other side. Develops lateral power and the ability to transition between movements.
Intermediate Lower Body Lateral Glute Medius Quadriceps Adductors -
Lateral Depth Jump
Step off box, land and immediately jump laterally. Develops multi-directional reactive power essential for cutting and change-of-direction in sport.
Advanced Lower Body Lateral Glute Medius Quadriceps Adductors -
Lateral Hurdle Hops
Side-to-side hops over hurdles. Develops lateral quickness and the ability to change direction explosively—critical for field and court sports.
Intermediate Lower Body Vertical Glute Medius Adductors Quadriceps -
Lateral Shuffle to Sprint
Lateral shuffle transitioning explosively into a forward sprint. Develops the ability to change planes of movement—critical for field sports.
Intermediate Lower Body Locomotive Glute Medius Quadriceps Glutes -
Line Hops (Front-Back)
Rapid small hops forward and backward over a line. Develops ankle stiffness and basic reactive ability in the sagittal plane with minimal impact.
Beginner Lower Body Pogo Calves Tibialis Anterior Quadriceps -
Line Hops (Side-to-Side)
Rapid lateral hops over a line. Introduces lateral reactive movement while keeping impact low. Great for ankle stability and coordination.
Beginner Lower Body Pogo Calves Glute Medius Adductors -
Medicine Ball Chest Pass
Explosive horizontal throw from the chest. Develops pressing power in a standing position that transfers to sports like basketball, football, and m...
Intermediate Upper Body Deep Chest Triceps Shoulders -
Medicine Ball Granny Toss
Underhand two-hand throw for maximum backward distance. Develops hip extension power with an overhead finish.
Intermediate Upper Body Deep Glutes Shoulders Hamstrings -
Medicine Ball Overhead Slam
Raise ball overhead and slam it into the ground with maximum force. A full-body power exercise that develops aggressive hip flexion and shoulder ex...
Intermediate Full Body Deep Shoulders Abs Lats -
Medicine Ball Overhead Throw
Throw medicine ball overhead for maximum distance. Develops full-body power chain from legs through core to arms.
Beginner Upper Body Deep Shoulders Quadriceps Glutes -
Medicine Ball Push-Up
Push-up with hands on a medicine ball. The unstable surface increases core and stabilizer demands while building pressing power.
Intermediate Upper Body Deep Chest Triceps Shoulders -
Medicine Ball Rainbow Slams
Slamming medicine ball in an arc from side to side. Combines rotational and vertical power for full-body core development.
Intermediate Core Deep Obliques Shoulders Abs -
Medicine Ball Rotational Throw
Standing rotational throw against a wall. Develops the rotational power essential for throwing, striking, and rotational sports.
Intermediate Upper Body Deep Obliques Chest Shoulders