Plyometric exercises
Plyometrics train your ability to produce force quickly. These exercises include jumps, hops, bounds, and explosive drills that build athletic power and coordination when practiced with good form and smart volume.
What plyometrics means (in plain English)
Plyometrics are explosive movements that teach your body to generate power fast. They’re often used to improve sprinting, jumping, and overall athletic “springiness.”
Plyos are not about grinding through fatigue. They work best when reps stay crisp, landings stay controlled, and sessions stay relatively short. Think practice, not punishment.
Contacts, reps, and rest
Plyometrics are often tracked by “contacts” (each landing) and kept low-volume to protect joints.
A beginner-friendly approach is 2–4 sets of 3–6 quality reps, with generous rest. If landings get heavy, knees cave inward, or height drops, stop the set and progress more slowly.
The basic plyometric family
Most plyometric exercises fit into a few groups. Learning the groups helps you pick the right progression for your body and goals.
Jumps
Vertical or broad jumps emphasizing height or distance. Examples include squat jumps, box jumps, and broad jumps.
Hops
Single-leg or quick repeated efforts. Examples include line hops and single-leg hops (progress gradually).
Bounds
Bigger, traveling explosive steps. Great for speed development when you already have a base of control.
Drop & rebound
Drills emphasizing quick ground contact and rebound. These are higher stress and best added later.
Low-impact power
Explosive intent with less landing impact. Useful for beginners, warm-ups, and athletic prep.
Coordination drills
Rhythmic patterns and footwork that build control. These often pair well with strength training.
If you’re new to plyometrics, start with low-impact drills and small jump volumes. Your joints and tendons adapt with time and consistency.
A quick note on nutrition
Power output depends on recovery. Fuel affects bounce.
Plyometrics can be demanding on the nervous system and connective tissue. Hydration, enough total calories, and consistent protein support recovery. Many people also feel better jump performance with adequate carbohydrates, especially when training includes sprints or higher intensity sessions.
This directory is informational only and isn’t medical advice. If you have injuries, joint pain, or specific nutrition needs, consider speaking with a qualified professional.
Featured plyometric exercises
Here are a few plyometric exercises to get you started. If you want the complete list, browse all plyometric exercises.
Explosively engage your lats with this powerful medicine ball throw.
Build powerful vertical jump mechanics with this single-leg drill.
Improve sprint mechanics and arm drive.
Build explosive chest power with this reactive plyometric drill.
Build explosive speed and power with this high-tempo movement.
Boost agility and hip coordination with this bodyweight lateral drill.
Explore other exercise categories
Want a different training focus? Browse other exercise categories in the directory.
Explore cardio exercises in FitnessTracker. Build endurance and conditioning with movements that support steady-state training, intervals, and everyday fitness.
Explore core exercises in FitnessTracker. Build stability and trunk strength with movements that train bracing, posture, and controlled motion.
Explore Olympic weightlifting exercises in FitnessTracker. Build speed, power, and technique with snatch and clean & jerk variations and supporting drills.
Explore strength exercises in FitnessTracker. Build full-body strength with movements organized by muscle group and equipment, including bodyweight and gym-based options.
Explore stretching exercises in FitnessTracker. Improve mobility and flexibility with simple stretches, position work, and mobility drills you can repeat consistently.
Explore strongman exercises in FitnessTracker. Build strength and conditioning with loaded carries, pulls, lifts, and grip-focused movements designed for total-body capacity.
Want to browse everything? Head back to the exercise directory.