Plyometric Exercises
Browse all 61 plyometric exercises in the system. Or return to the plyometrics hub.
Alternate Leg Diagonal Bound
Diagonal bounds are an athletic drill for quads, hips, and glutes that improve power and movement precision.
Backward Medicine Ball Throw
The Backward Medicine Ball Throw develops explosive strength in the shoulders and posterior chain. Great for athletes and conditioning.
Bench Jump
Bench Jumps target your quads, hamstrings, and calves. A great bodyweight option for power, agility, and reactive strength.
Bench Sprint
Bench Sprints target your quads and glutes while boosting conditioning and footwork. Ideal for warmups or athletic training.
Box Jump (Multiple Response)
Box Jump (Multiple Response) targets your hamstrings along with the abductors, adductors, calves, glutes, and quads. It is great for building balanced strength and improving control.
Box Skip
Box Skip targets your hamstrings along with the abductors, adductors, calves, glutes, and quads. It is great for building balanced strength and improving control.
Carioca Quick Step
Carioca Quick Step builds coordination and strength through lateral motion that targets the adductors, glutes, and core.
Catch and Overhead Throw
Catch and Overhead Throw targets the lats while developing full-body coordination and power through dynamic throwing.
Chest Push from 3 Point Stance
Chest Push from 3 Point Stance enhances upper body explosiveness and coordination for sport performance.
Chest Push (Multiple Response)
Chest Push (Multiple Response) develops repeated explosive output for athletic and functional performance.
Chest Push (Single Response)
This movement builds maximal pressing strength and can be used to track peak output.
Chest Push with Run Release
This plyometric drill boosts power output and speed for field sports and athletic training.
Depth Jump Leap
This two-stage jump drill trains leg power, coordination, and reactivity using two platform heights.
Double Leg Butt Kick
This jump variation trains quick knee flexion and vertical power while enhancing coordination and reactivity.
Drop Push
Drop Push develops upper body power and coordination through fast reactive movement from a raised pushup position.
Dumbbell Seated Box Jump
This dynamic plyometric drill develops fast-twitch muscle response and lower body power.
Fast Skipping
This plyometric movement develops quickness, rhythm, and dynamic leg drive.
Front Box Jump
A powerful plyometric drill that strengthens the legs and improves jumping ability.
Front Cone Hops (or hurdle hops)
A powerful drill that develops explosiveness, balance, and agility through repetitive jumps.
Heavy Bag Thrust
A functional push drill that improves upper-body power and core rotation using simple equipment.
Hurdle Hops
A plyometric drill for powerful legs, improved coordination, and athletic performance.
Incline Push-Up Depth Jump
A dynamic chest exercise combining incline push-ups with jump transitions to build power and coordination.
Isometric Chest Squeezes
An isometric chest exercise that strengthens upper body muscles without movement or equipment.
Knee Tuck Jump
A high-effort plyometric drill for building athletic performance.
Kneeling Arm Drill
A sprint-prep drill to train arm rhythm and power.
Lateral Bound
A dynamic bodyweight exercise for building speed, control, and lateral strength.
Lateral Box Jump
A plyometric exercise that targets lower-body muscles while improving lateral explosiveness.
Lateral Cone Hops
A rapid plyometric movement that sharpens balance and lateral agility.
Linear 3-Part Start Technique
A drill for athletes looking to build explosive speed and improve running mechanics.
Linear Acceleration Wall Drill
Linear Acceleration Wall Drill targets your hamstrings along with the calves, glutes and quads. It is great for building balanced strength and improving control.
Linear Depth Jump
A plyometric drill that boosts athleticism, vertical power, and coordination.
Medicine Ball Chest Pass
Medicine Ball Chest Pass targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Medicine Ball Full Twist
Medicine Ball Full Twist targets your abs along with the shoulders. It is great for building balanced strength and improving control.
Medicine Ball Scoop Throw
A total-body plyometric drill that develops shoulder power and full-body coordination.
Mountain Climbers
A high-intensity exercise that builds cardio endurance and explosive leg drive.
Moving Claw Series
A drill that strengthens running form and builds hamstring control.
Overhead Slam
A dynamic power movement that trains the lats and builds explosive energy.
Plyo Push-up
Plyo Push-up targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Quick Leap
A jump-based movement that builds athletic power and improves reactive strength.
Return Push from Stance
A reactive upper-body plyometric that improves hand-eye coordination and power output.
Rocket Jump
A high-intensity plyometric drill that enhances leg strength and jumping ability.
Scissors Jump
A dynamic bodyweight movement that boosts leg strength, balance, and conditioning.
Side Hop-Sprint
A fast-paced plyometric exercise for improving agility, coordination, and quickness.
Side Standing Long Jump
A plyometric drill that enhances jumping ability and lateral movement control.
Side to Side Box Shuffle
A high-energy drill to develop foot speed, balance, and lateral movement.
Single-Cone Sprint Drill
The Single-Cone Sprint Drill trains quickness and agility while reinforcing sprint mechanics and coordination.
Single Leg Butt Kick
A fast-paced movement that builds quad power, coordination, and agility.
Single-Leg Hop Progression
A powerful plyometric sequence that enhances agility and single-leg strength.
Single-Leg Lateral Hop
Hop side-to-side over a cone to build leg power and balance.
Single Leg Push-off
Single Leg Push-off targets your quads along with the calves and hamstrings. It is great for building balanced strength and improving control.