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Exercises

Plyometric exercises

Plyometrics train the body to absorb and return force quickly: hops, bounds, jumps and throws. Learn to land quietly before you jump higher or repeat faster.

43 moves37 with 3D demosBeginner 12Intermediate 16Advanced 15

Beginner plyometric exercises 12

Ankle bounces (mini pogo) demonstrated on the 3D figure3D demoAnkle bounces (mini pogo)Beginner · No equipmentSnapdown to athletic landing demonstrated on the 3D figure3D demoSnapdown to athletic landingBeginner · No equipmentFront Box Jump demonstrated on the 3D figure3D demoFront Box JumpBeginner · Other / check instructionsHurdle Hops demonstrated on the 3D figure3D demoHurdle HopsBeginner · Other / check instructionsLateral Bound demonstrated on the 3D figure3D demoLateral BoundBeginner · No equipmentRocket Jump demonstrated on the 3D figure3D demoRocket JumpBeginner · No equipmentScissors Jump demonstrated on the 3D figure3D demoScissors JumpBeginner · No equipmentSide Hop-Sprint demonstrated on the 3D figure3D demoSide Hop-SprintBeginner · Other / check instructionsSide Standing Long Jump demonstrated on the 3D figure3D demoSide Standing Long JumpBeginner · Other / check instructionsStanding Long Jump demonstrated on the 3D figure3D demoStanding Long JumpBeginner · No equipmentStar Jump demonstrated on the 3D figure3D demoStar JumpBeginner · No equipmentIncline Push-Up Depth JumpBeginner · Other / check instructions

Intermediate plyometric exercises 16

Box drop landing demonstrated on the 3D figure3D demoBox drop landingIntermediate · A stepBox jump demonstrated on the 3D figure3D demoBox jumpIntermediate · A bench or boxBox push-off jump demonstrated on the 3D figure3D demoBox push-off jumpIntermediate · A stepForward cone hops demonstrated on the 3D figure3D demoForward cone hopsIntermediate · Other / check instructionsJump squat demonstrated on the 3D figure3D demoJump squatIntermediate · No equipmentLateral cone hops demonstrated on the 3D figure3D demoLateral cone hopsIntermediate · Other / check instructionsPogo hops demonstrated on the 3D figure3D demoPogo hopsIntermediate · No equipmentSide-to-side box push-off demonstrated on the 3D figure3D demoSide-to-side box push-offIntermediate · A stepSingle-leg hop and stick demonstrated on the 3D figure3D demoSingle-leg hop and stickIntermediate · No equipmentSplit jump (same-leg landing) demonstrated on the 3D figure3D demoSplit jump (same-leg landing)Intermediate · No equipmentStanding broad jump with stuck landing demonstrated on the 3D figure3D demoStanding broad jump with stuck landingIntermediate · No equipmentTuck jump demonstrated on the 3D figure3D demoTuck jumpIntermediate · No equipment

Advanced plyometric exercises 15

Clap push-up demonstrated on the 3D figure3D demoClap push-upAdvanced · No equipmentDepth jump demonstrated on the 3D figure3D demoDepth jumpAdvanced · A stepDepth jump to a second box demonstrated on the 3D figure3D demoDepth jump to a second boxAdvanced · A stepDiagonal bounds demonstrated on the 3D figure3D demoDiagonal boundsAdvanced · No equipmentLateral box jump demonstrated on the 3D figure3D demoLateral box jumpAdvanced · A stepPlyometric push-up demonstrated on the 3D figure3D demoPlyometric push-upAdvanced · No equipmentRepeated box jumps demonstrated on the 3D figure3D demoRepeated box jumpsAdvanced · A stepSingle-leg cone hops demonstrated on the 3D figure3D demoSingle-leg cone hopsAdvanced · Other / check instructionsSingle-leg lateral hop demonstrated on the 3D figure3D demoSingle-leg lateral hopAdvanced · Other / check instructionsSingle-leg pogo hops demonstrated on the 3D figure3D demoSingle-leg pogo hopsAdvanced · No equipmentSkater squat demonstrated on the 3D figure3D demoSkater squatAdvanced · No equipmentSplit squat jump demonstrated on the 3D figure3D demoSplit squat jumpAdvanced · No equipment

Workouts that use them

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Questions people ask

What are good plyometric exercises for beginners?

Start with moves graded easy, such as Ankle bounces (mini pogo), Snapdown to athletic landing, Front Box Jump. There are 12 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do plyometric exercises at home without equipment?

Yes. 26 of the 43 moves here need nothing but your body, a floor, a wall or a step, for example Ankle bounces (mini pogo), Snapdown to athletic landing, Lateral Bound.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.