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Plyometrics Exercises Examples

Updated on August 18, 2016

History of Plyometrics

Invented in the eastern parts of the world in the 1920's, but wasn't world recognized until the 1960's. It wasn't until the Olympic during the Cold War era when the world notice the Eastern Countries and their Jump Training Methods. By the 1970's plyometrics started to be integrated into other sports that required cat like agility and quick acceleration. "Athletic success is about speed, power and agility and this is exactly what plyometrics provides."

Jump Squats Example

How To Do Jump Squats

Step 1.Stand up straight with your knees slightly bent and feet shoulder width apart.

Step 2.Squat down. Keep your hips back, back straight and your head facing forward

Step 3.Immediately jump upwards. (OPT) Reach upward as high as you can with your hands as your feet leave the floor.

Step 4.Land in the same position you started in. Swing your arms back and immediately repeat the second step.

Jump Squats

Box Jumps Example

How To Do Box Jumps

Almost Similar to Jump Squats the only difference is you jump onto a box of any height.

Step 1.Stand up straight with your knees slightly bent and feet shoulder width apart.

Step 2.Squat down. Keep your hips back, back straight and your head facing forward

Step 3.Immediately jump upwards. (OPT) Reach upward as high as you can with your hands as your feet leave the floor.

Step 4.Land in the same position you started in. Swing your arms back and immediately repeat the second step.

Box Jump

Power Skips Example

How To Power Skip

Step 1.Step with the any foot, then hop and land on that leg making sure you drive the other leg upwards.

Step 2. Step with the opposite leg,then hop and land on that leg making sure you drive the other leg upwards.

Note:When the right leg is forward, the left arm swings forward and the right arm is to the rear. When the left leg is forward, the right arm swings forward and the left arm is to the rear.

Power Skip

Lateral Jumps Example

How To Lateral Jump

Step 1. Stand upright with your legs and feet together. Let your arms hang at your sides. Tighten your abdominal muscles, which will support your body during the jump.

Step 2. Bend your knees to lower yourself into a squatting position. Keep your back straight. Avoid arching or curving your back and losing form.


Step 3. Propel yourself upward and to the left or right of your choice.

Step 4. Bend your knees as you land to support your joints. Land on the balls of your feet, trying to make as little noise and impact as possible, and then allow the heels of your feet to lower to the floor.


Lateral Jumps

Tuck Jump Examples

How To Tuck Jump

Step 1.Start in a standing position, slightly bending your knees.

Step 2.Hold your hands out at chest height. Lower your body quickly into a squat position, then explode upwards bringing your knees up towards your chest.

Remember this exercise is an explosion exercise!

Tuck Jump

Vertical Depth Jump Example

How To Do A Vertical Depth Jump

Step 1. Stand on the box/anything elevated with your feet straight.

Step 2. Step down with one foot (any foot of your choice)

Step 3. When you land absorb the energy and jump up high as you can.

Remember this exercise is hard on your back so be careful!

Vertical Depth Jump

Plyometric Push-Up Examples

How To Do A Plyometric Push-Up

Step 1. Begin in push-up position with hands slightly wider than shoulder width apart.

Step 2. Keep your back straight, slowly lowering your body toward the ground.

Step 3. Explode upward pushing up and away from the floor as quickly as possible

Step 4. Bringing your hands off the floor(some people clap, some people spread there arms eagle).

Step 5. Land with your hands back on the ground and repeat.

Plyometric Push-Up

End Summary

Plyometrics also known as jump training, enhances your explosiveness, power, and body control. By utilizing various different types of jumping movements you are requiring your body to use various muscle groups to work together all at once. So keep in mind that plyometric training is high risk to injury. Repeatedly jumping can cause stress on the joints and back. When starting out take it easy and see how your body feels before continuing. (Your body is a machine if one part goes bad everything goes bad...... Please take care it!)

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