Exercise Library
Browse and search plyometric exercises
104 exercises found
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Medicine Ball Russian Twist Throws
Seated rotational throw against a wall. Develops the rotational power needed for throwing, striking, and rotational sports movements.
Intermediate Core Upper Body Motion Hip Flexors Abs Obliques -
Medicine Ball Scoop Toss
Underhand throw scooping ball from between legs. Develops posterior chain power in an upward throwing pattern.
Intermediate Upper Body Deep Hamstrings Glutes Lower Back -
Medicine Ball Wall Ball Throw
Squat and throw ball to a high target on the wall. Combines lower body power with pressing strength in a continuous movement.
Intermediate Full Body Deep Quadriceps Glutes Shoulders -
Medicine Ball Woodchops
Explosive diagonal chopping motion with a medicine ball. Develops rotational power through the full kinetic chain.
Intermediate Core Deep Glutes Abs Obliques -
Muscle-Up
Explosive pull-up transitioning over the bar into a dip. Combines pulling and pressing power in one continuous movement.
Advanced Upper Body Deep Chest Shoulders Triceps -
Pause Squat Jump
Squat jump with a 2-3 second pause at the bottom. Eliminates the stretch-shortening cycle to build pure concentric power from a dead stop.
Beginner Lower Body Vertical Quadriceps Hamstrings Calves -
Pike Jumps
Jump bringing straight legs up to touch toes at peak. Demands explosive hip flexion and core strength while developing body control in the air.
Intermediate Lower Body Vertical Quadriceps Hamstrings Hip Flexors -
Plyometric Dips
Dip where hands leave the bars at the top. An advanced triceps power exercise for athletes needing explosive pressing strength.
Advanced Upper Body Deep Abs Chest Shoulders -
Plyometric Pull-Ups
Explosive pull-up where hands momentarily leave the bar. Develops pulling power for climbing, martial arts, and combat sports.
Advanced Upper Body Deep Abs Shoulders Lats -
Plyometric Push-Ups
Push-up where hands leave the ground at the top. The foundational upper body plyometric that develops pressing power for athletes in all sports.
Intermediate Upper Body Deep Abs Chest Shoulders -
Plyometric Sit-Ups
Explosive sit-up with rapid trunk flexion. Develops the core power needed for getting up quickly, combat sports, and rotational athletes.
Intermediate Core Upper Body Motion Hip Flexors Abs Obliques -
Plyo Plank
Plank position with hands explosively leaving and returning to the ground. Develops core stability under dynamic upper body movement.
Intermediate Core Deep Abs Chest Shoulders -
Pogo Jumps
Small, rapid hops while staying on your toes with minimal knee bend. The perfect stretch-shortening cycle introduction that develops ankle stiffnes...
Beginner Lower Body Pogo Calves Tibialis Anterior -
Power Skip
Exaggerated skipping with maximum height on each skip. Bridges jogging and true plyometrics, teaching vertical force production with a running comp...
Beginner Lower Body Locomotive Quadriceps Calves Glutes -
Reactive Box Jumps
Continuous box jumps—jump up, jump down, immediately jump up again. Develops true reactive strength with repeated high-intensity impacts.
Advanced Lower Body Pogo Quadriceps Hamstrings Calves -
Repeated Broad Jumps
Continuous broad jumps without resetting between reps. Develops horizontal power endurance and the ability to produce force repeatedly.
Intermediate Lower Body Locomotive Quadriceps Hamstrings Calves -
Repeated Depth Jumps
Multiple depth jumps in sequence, jumping back onto the box between each rep. Develops repeated reactive power and fatigue resistance.
Advanced Lower Body Deep Quadriceps Hamstrings Calves -
Rocket Jumps
Squat jump reaching arms overhead like a rocket launching. Emphasizes triple extension and full-body coordination with maximum vertical intent.
Intermediate Lower Body Vertical Quadriceps Calves Glutes -
Scissor Jumps
Continuous jumping while switching leg positions front-to-back in the air. Similar to alternating lunge jumps but with straighter legs and faster t...
Intermediate Lower Body Vertical Quadriceps Calves Glutes -
Seal Jumps
Jumping jack variation where arms clap in front instead of overhead. Develops coordination and timing while providing a low-impact plyometric stimu...
Beginner Lower Body Vertical Quadriceps Calves Adductors