List of Plyometric Exercises with PDF

List of Plyometric Exercises

Plyometric is a form of high-intensity workout training. Its primary purpose is to increase your jump height, speed, and endurance and improve athleticism.

Plyometric training mostly includes jumping and bounding exercises that are intense and explosive.

These movements require decent energy, which can be created by contracting the muscles in your legs, arms, back, and core.

Athletes often use plyometric movements, but they are also great for anyone looking to improve their overall fitness level.

You can do various jumping exercises from easy to advanced, but finding them all from different places can be time-consuming.

That’s why I’ve compiled a complete list of plyometric exercises that allows you to fit them into your training program depending on your goal and fitness level.

Contents show

The Ultimate Plyometric Exercises List and Their Benefits

Plyometric Jump Workout

1. Front Box Jump

  • Level: Intermediate
  • Benefits: Strengthen various muscles throughout the body and increase speed and endurance.

2. Lateral Box Jump

  • Level: Intermediate
  • Benefits: It is a basic jumping exercise that develops strength in your legs and levels up your fitness.

3. Broad Jump

  • Level: Intermediate
  • Benefit: It’s an excellent way to improve agility and quickness as well as strength in your lower limbs.

4. Skater Jump

  • Level: Intermediate
  • Benefit: It’s an excellent way to improve athletic performance in basketball, football, soccer, baseball, and other sports where athletes need to quickly change direction during play.

5. Scissor Jump

  • Level: Intermediate
  • Benefit: It bolsters lower body strength and enhances your plyometric movements.

6. Squat Jump

  • Level: Beginner
  • Benefit: This is a simple but effective exercise for improving your jumping ability and power in your legs.

7. Frog Jump

  • Level: Intermediate
  • Benefit: It props quads and glutes and builds up lower body strength.

8. Burpee with a Tuck Jump

  • Level: Advanced
  • Benefit: It requires you to perform a burpee and jump up into the air after every rep. This exercise is great for improving your overall cardio fitness and strength.

9. Kneeling Squat Jump

  • Level: Intermediate
  • Benefit: It’s a challenging way to work on your balance, coordination, and agility.

10. Alternate Lunge Jump

  • Level: Intermediate
  • Benefit: It helps you lose weight, bolster your legs and improve your overall fitness.

11. Single-Leg Deadlift Jumps

  • Level: Advanced
  • Benefit: It develops balance and coordination while improving speed and endurance.

12. Jumping Jacks

  • Level: Beginner
  • Benefit: It is an easy way to increase your aerobic fitness and progress your jumping performance.

13. Tuck Jumps

  • Level: Intermediate
  • Benefit: It improves your vertical jump and athletic performance, especially in football, basketball, and netball.

14. Star Jumps

  • Level: Intermediate
  • Benefit: Like other plyo jumps, the star jump also helps increase speed and explosiveness and improve verticle jumps.

15. Split Jump

  • Level: Intermediate
  • Benefit: The split jump strengthens and tones lower body muscles and improves jumping performance.

16. Barrier Jump

  • Level: Intermediate
  • Benefit: The barrier jump requires you to jump all the way from one side of the box to another side. It is definitely a great movement for developing your jumping ability.

17. Double Leg Butt Kick

  • Level: Advanced
  • Benefit: This is an advanced-level plyometric jump that improves your high jump and athletic performance.

18. Vertical Jump

  • Level: Intermediate
  • Benefits: The vertical jump is one of the primary exercises for increasing agility, quickness, explosiveness, and speed. Having good at vertical jumping also helps improve athletic performance.

19. Box Jump March

  • Level: Intermediate
  • Benefits: Box jump enhances aerobic fitness and fires up lower body muscles.

20. Single-Leg Vertical Jump

  • Level: Advanced
  • Benefits: The goal of this exercise is to increase explosive power and speed while also improving balance and coordination.

21. Stairs Squat Jump

  • Level: Intermediate
  • Benefits: It is a great exercise to improve your jumping ability, balance, and lower body strength.

22. Pike Jump

  • Level: Intermediate
  • Benefits: It is challenging but develops your explosive jumping ability and helps you become more agile and quick.

23. Single-Leg Hops

  • Level: Intermediate
  • Benefits: It improves your balance and works your muscles in a way that makes you more agile.

24. Depth Jumps

  • Level: Intermediate
  • Benefits: It is great for improving your speed, power in your legs, and vertical jump.

25. Plyo push-up

  • Level: Intermediate
  • Benefits: It bolsters your upper body strength and helps improve your overall fitness.

26. Reverse Lunges to Front Kick

  • Level: Intermediate
  • Benefits: Lunges prop the legs and glutes, and the front kick adds some power to your lunges and makes them more effective.

27. Squat thruster

  • Level: Beginner
  • Benefits: It is an excellent way to tone your butt, thighs, hips, and core muscles, boost aerobic fitness, and level up your strength for plyometric movements.

28. Long jump

  • Level: Intermediate
  • Benefits: It requires you to jump as far as possible and increase your jumping ability.

29. Triple Lateral Hop

  • Level: Advanced
  • Benefits: It improves your reaction time as well as enhances your speed, power, and agility.

30. Pistol squat roll with jump

  • Level: Advanced
  • Benefits: The pistol squat with jump improves strength, mobility, and muscle coordination and helps you build explosive power in your leg.

31. 180 Degrees Jump Turn

  • Level: Intermediate
  • Benefits: Jumping from one direction to the opposite while staying in the same place is another way to enhance your physical ability.

32. 360 Degrees Jump Turn

  • Level: Advanced
  • Benefits: It allows you to jump higher while maintaining control over your direction and angle.

33. Split Jump with Med Ball Slam

  • Level: Intermediate
  • Benefits: It’s an explosive plyometric exercise that works your calves, quads, and hamstrings in one movement and improve your jumping power.

34. Medicine Ball Squat Jump

  • Level: Intermediate
  • Benefits: It boosts your leg strength, improves speed and explosiveness, develops core strength, and increases muscle mass in your lower body.

35. Hurdle jumps

  • Level: Intermediate
  • Benefit: Jumping over hurdles is an effective way to improve your sprint and athletic performance. It powers up your lower body strength and helps you jump higher and longer.

36. Depth Jump to Hurdle Hop

  • Level: Intermediate
  • Benefits: It is slightly more challenging than the above exercise but great for leveling up your speed, agility, and explosiveness.

37. Seated Box Jump

  • Level: Intermediate
  • Benefits: The seated box jump is a great exercise to develop explosive power in the lower body. It also strengthens your core and stabilizes your hips.

38. Single Leg Hurdle Hop to Box Jump

  • Level: Advanced
  • Benefits: The main benefit of this exercise is that it increases your ability to transfer force from one leg to another, which improves power and agility.

39. Agility Ladder Hop Scotch Drill

  • Level: Intermediate
  • Benefits: It helps jump higher and run faster and is great for all fitness and sports enthusiats who want to improve agility and explosiveness.

40. Cone Jumps

  • Level: Beginner
  • Benefits: Cone jumps are a form of plyometric exercise that involves jumping from one cone to another. It is a basic way to improve your speed, agility, and power.

41. Lateral Box Shuffle

  • Level: Beginner
  • Benefits: It is a simple but effective way to develop aerobic components and athletic performance.

42. Lateral Jump Over Barrier

  • Level: Intermediate
  • Benefits: It requires you to jump over a barrier while touching the ground with both feet at least once before landing on the other side. It will progress your agility and explosives and help you run faster and jump higher.

43. Single Leg Zig-Zag Hops

  • Level: Intermediate
  • Benefits: Unilateral zig-zag jumping is a decent exercise to improve your vertical jump. It helps develop balance and coordination as well.

44. Snowboard Hops

  • Level: Beginner
  • Benefits: It is a beginner-level exercise to enhance your leg strength and cardiovascular fitness and boost your lateral jumps.

45. Press Jacks

  • Level: Intermediate
  • Benefits: It is a compound movement that works throughout the body, increases your overall explosiveness as well as helps you build lean muscle mass.

46. In And Out Squat Jumps

  • Level: Beginner
  • Benefits: In and out squat jump is a perfect way to develop strength and mass in your legs while enhancing explosive power and speed.

47. Jumping Rope

  • Level: Intermediate
  • Benefits: Jumping rope is a full-body cardio exercise that trains various muscles throughout the body and helps develop endurance and agility.

48. High Knees

  • Level: Beginner
  • Benefits: High knee is a basic aerobic exercise that improves stamina and fundamental strength in your lower body.

49. Kneeling Jump to Squat Jump

  • Level: Intermediate
  • Benefits: It is great for increasing speed and agility (great for basketball), developing endurance (great for running), and burning fat (great for weight loss).

50. Pogo Jumps

  • Level: Beginner
  • Benefits: You can use this exercise to increase your heart rate and oxygen flow. It is also good for leveling up your vertical jump.

51. Single-leg Pogo Jump

  • Level: Beginner
  • Benefits: The single-leg pogo jump develops stronger legs, especially in your lower portion, improves balance, and develops athletic performance.

52. Kneeling to Broad Jump

  • Level: Advanced
  • Benefits: Sometimes, athletes are required to jump as high as possible from a kneeling position and then immediately push up off the ground. This is where kneeling to broad jump comes to play an important role. It develops explosiveness and agility and power up your lower body strength.

53. Kneeling to Box Jump

  • Level: Advanced
  • Benefits: Jumping on the box from a kneeling position is an extraordinary way to develop quickness and jumping performance.

54. Plyo Step Up

  • Level: Intermediate
  • Benefits: The plyo step-up helps build up strength ad power in the legs and glutes and enhances cardio fitness.

55. Single-leg Box Jump

  • Level: Intermediate
  • Benefits: It improves your balance and coordination while also working on your leg strength.

56. 90-Degree Box Jump

  • Level: Intermediate
  • Benefit: It is more difficult to perform than the standard box jump, but it also allows for greater stability and control over the landing.

57. Depth Jump to Broad Jump

  • Level: Beginner
  • Benefits: It challenges your jumping ability and bolsters your lower body strength.

58. Kneeling Jump to Lateral Box Jump

  • Level: Advanced
  • Benefits: It is a great exercise to add some variety to your plyometric training.

59. Depth Jump to Box Jump

  • Level: Advanced
  • Benefit: It helps improve your explosive power and muscular endurance, which are important for sports like football, basketball, and sprinting.

60. Lateral Squat Jump

  • Level: Intermediate
  • Benefits: The Lateral Squat Jump is a great exercise for improving your jumping ability. The primary goal of this exercise is to improve the speed and power of your jump.

61. Fire Feet

  • Level: Intermediate
  • Benefits: It is a great way to strengthen your calves, ankles, and knees and build your foundational strength.

62. Sprinter Jump

  • Level: Intermediate
  • Benefits: It can be used as a good warm-up exercise before running and sprinting.

63. Hurdle Hop to Box Jump

  • Level: Advanced
  • Benefits: It is a unique exercise that combines the strength and power of the hurdle with the agility, flexibility, balance, and coordination of box jumps. It’s an all-around great way to build speed, power, and explosiveness in your legs.

64. Multi Directional Hurdle Hop

  • Level: Advanced
  • Benefits: It involves jumping in multiple directions, which makes it a great way to increase your jumping performance as well as your overall agility.

65. Lateral Hurdle Hop

  • Level: Intermediate
  • Muscles Worked:
  • Benefit: The lateral hurdle hop is a great way to build explosive power in the legs, as well as strength and stability in the hips. It also trains your brain to think about jumping laterally rather than vertically, which will help you develop better agility and reaction time.

List of Plyometric Exercises PDF

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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