Exercise Library
Browse and search plyometric exercises
104 exercises found
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Single-Leg Bounding
Repeated maximal horizontal hops on one foot covering maximum distance. The ultimate unilateral power exercise for sprinters and field sport athletes.
Advanced Lower Body Locomotive Glutes Hamstrings Quadriceps -
Single-Leg Box Jump
Jump onto a box from one foot, developing unilateral vertical power. Landing on both feet reduces eccentric stress while training explosive single-...
Advanced Lower Body Vertical Quadriceps Glutes Hip Flexors -
Single-Leg Broad Jump
Maximal horizontal jump taking off and landing on the same leg. Tests and develops true unilateral power. Used clinically to assess leg symmetry.
Advanced Lower Body Locomotive Glutes Quadriceps Hamstrings -
Single-Leg Depth Jump
Step off box on one leg, land and immediately jump vertically on the same leg. The most demanding unilateral reactive exercise.
Advanced Lower Body Lateral Quadriceps Glutes Calves -
Single-Leg Hurdle Hops
Consecutive forward hops over hurdles on one foot. Demands rapid unilateral force production and absorption—highly specific to sprinting and cutting.
Advanced Lower Body Pogo Calves Quadriceps Hip Flexors -
Single-Leg Lateral Bound to Sprint
Lateral bound on one leg transitioning into a forward sprint. Sport-specific power for cutting and acceleration.
Advanced Lower Body Locomotive Glute Medius Quadriceps Hamstrings -
Single-Leg Lateral Hops
Side-to-side hops on one leg covering moderate distance. Develops lateral single-leg power essential for cutting and change of direction.
Intermediate Lower Body Lateral Glute Medius Quadriceps Adductors -
Single-Leg Line Hops
Rapid hops over a line on one foot. Progresses bilateral line hops to challenge single-leg stability and ankle stiffness.
Intermediate Lower Body Pogo Calves Glute Medius Tibialis Anterior -
Single-Leg Power Bounding
Single leg maximal distance bounds designed specifically for sprint development. Each bound mimics the demands of a sprint stride at maximum effort.
Advanced Lower Body Locomotive Glutes Hamstrings Quadriceps -
Single-Leg Stair Hops
Hopping up stairs on one leg. Combines single-leg power with the reduced impact of incline jumping.
Advanced Lower Body Pogo Quadriceps Glutes Calves -
Skater Jumps
Lateral leaps in a skating motion, landing on one leg and reaching across. Develops agility, lateral power, and single-leg landing control.
Intermediate Lower Body Locomotive Glute Medius Quadriceps Glutes -
Split Squat Jump
Explosive jump from a split stance, landing in the same position (non-alternating). Develops single-leg power while maintaining a stable base.
Intermediate Lower Body Vertical Quadriceps Glutes Hamstrings -
Sprint Bounding
Exaggerated bounds mimicking sprint mechanics. Develops stride length, ground contact efficiency, and the specific power demands of sprinting.
Intermediate Lower Body Locomotive Glutes Hamstrings Quadriceps -
Squat Jumps
The foundational lower body plyometric. Squat down, explode up, land softly, repeat. Teaches the full lower body power chain—glutes, quads, hamstri...
Beginner Lower Body Vertical Quadriceps Glutes Hamstrings -
Squat Thrust to Jump
Explosive squat thrust (burpee without push-up) with a vertical jump. Faster-paced than full burpee while maintaining lower body power emphasis.
Intermediate Full Body Vertical Quadriceps Glutes Abs -
Stair Jumps
Two-footed jumps up stairs, covering 2-4 steps per jump. The incline reduces landing impact while building vertical and horizontal power.
Intermediate Lower Body Vertical Quadriceps Glutes Calves -
Star Jump Burpee
Burpee finishing with a star jump instead of standard vertical jump. Adds hip abductor power to the classic burpee.
Intermediate Full Body Vertical Quadriceps Chest Shoulders -
Star Jumps
Explosive jump spreading arms and legs into an X shape at the peak. A fun full-body plyometric that develops explosive hip abduction and overall co...
Beginner Lower Body Vertical Quadriceps Glutes Glute Medius -
Superman Push-Up
Push-up where both arms and legs leave the ground simultaneously at the peak, body forming a Superman flying position.
Advanced Upper Body Deep Chest Shoulders Triceps -
Triple Clap Push-Up
Push-up with three claps at the peak—front, back, front. The ultimate display of upper body explosive power.
Advanced Upper Body Deep Chest Triceps Shoulders