Plyometrics Exercises
158 exercises targeting plyometrics with step-by-step instructions, tips, and common mistakes.
Stepback Pulldown
Boost cardio endurance and dynamic strength with the Stepback Pulldown. This plyometric bodyweight exercise targets your core, back, and shoulders through
Alternating Step Out
Improve agility and lower body endurance with the Alternating Step Out. This dynamic bodyweight exercise targets your glutes and quads, enhancing lateral
Backward Jump
Explosively jump backward to build powerful lower body plyometric strength. Land softly, absorb impact, and improve agility and coordination.
Alternate High Hop
Elevate your heart rate and boost leg power with the Alternate High Hop. This dynamic plyometric exercise builds explosive strength and improves
Jump Split
Master the Jump Split: a powerful plyometric exercise to build explosive leg strength, improve agility, and boost cardiovascular fitness.
Dumbbell Split Jump
Explosive dumbbell split jumps build lower body power, strength, and balance. Elevate your cardio and leg workout with this dynamic plyometric exercise.
Front Groin Kick Kickboxing (with boxing bag)
Master the front groin kick in kickboxing with a boxing bag. Develop explosive hip power and improve lower body speed and precision for effective
Forward Jump
Explosive forward jumps build powerful leg muscles, enhancing lower body strength, agility, and athletic performance for various sports.
Front Kick Kickboxing (with boxing bag)
Master the powerful front kick against a boxing bag to boost cardio and lower body strength.
Front Snap Kick Kickboxing (with boxing bag)
Master the front snap kick with a boxing bag to develop explosive power, agility, and core stability for martial arts.
Front Plank Walkout
Strengthen your core, shoulders, and back with the Front Plank Walkout. Extend your plank position by walking your hands forward, challenging stability
Hook Kick Kickboxing (with boxing bag)
Perform a dynamic hook kick, striking a boxing bag with precision and power. Enhance hip mobility, core stability, and explosive leg strength.
Hook Kick Kickboxing (with partner)
Master the dynamic kickboxing hook kick with a partner. Improve agility, balance, and power while enhancing core stability and coordination for combat
Jab. Boxing
Master the boxing jab, a quick, straight punch with your lead hand. Develop speed, coordination, and power for effective striking and defense.
Jump Split with Hands on Hip
Master the Jump Split with Hands on Hip for explosive lower body power and improved cardiovascular fitness.
Jump Step Jump
Master the Jump Step Jump for dynamic cardio and plyometric power. This full-body exercise improves agility, coordination, and explosive lower body
Jumping Pistol Squat
Master the jumping pistol squat: an advanced single-leg exercise combining strength, balance, and explosive power for a full-body challenge.
Jumping Single Leg Lunge
A high intensity workout that primarily targets the glutes, quads, and hamstrings while also engaging the core for stability.
Kick Through Push-up
Perform a dynamic full-body exercise combining a powerful push-up with a rotational kick-through.
Kettlebell Burpee
Unleash full-body power with the Kettlebell Burpee! This dynamic exercise combines explosive movement and strength for an intense cardio workout.
Knee Tuck Jump
Boost explosive power and elevate your heart rate with the Knee Tuck Jump. This high-intensity plyometric exercise targets your lower body and core.
Leg Lift to Chest Front Plank
Master the Leg Lift to Chest Front Plank, a dynamic core exercise that builds stability, strength, and endurance.
Left Hook. Boxing
Master the left hook, a powerful boxing strike using full body rotation. Learn proper footwork, hip drive, and arm mechanics for maximum impact and safety.
Medicine Ball Overhead Throw
Boost explosive power and core strength with the Medicine Ball Overhead Throw. This dynamic exercise targets your entire body, enhancing athletic
Mountain Climber Jump
Elevate your heart rate and sculpt your core with Mountain Climber Jumps. This plyometric exercise builds explosive power and full-body endurance.
Mountain Climber Slide with Towel
Amp up your cardio and core strength with Mountain Climber Slides. This dynamic exercise engages your abs, obliques, and lower body using a towel for a
Push-up Toe Touch
Perform a dynamic push-up followed by an alternating toe touch to build upper body strength, improve core stability, and enhance full-body coordination.
Right Uppercut. Boxing
Master the right uppercut: a powerful rising punch targeting the core, shoulders, and triceps. Learn proper form for maximum impact and safety.
Side Kick Burpee
Master the Side Kick Burpee: a dynamic, full-body exercise combining a push-up, jump, and powerful side kick. Boost cardio, power, and coordination.
Side Bear Crawl
Master the Side Bear Crawl to boost full-body strength, core stability, and coordination.
Single Leg Butt Kick
Boost cardio fitness and hamstring power with the Single Leg Butt Kick. This dynamic plyometric move improves agility, balance, and glute activation.
Single Leg Jumping Glute Bridge
Explosive single leg glute bridge builds powerful glutes and hamstrings, enhancing balance and core stability.
Single Leg Hip Thrust Jump
Master the Single Leg Hip Thrust Jump for explosive glute and hamstring power. Enhance balance, coordination, and athletic performance with this dynamic
Single Leg Stride Jump
Explosive single leg stride jumps build power, agility, and cardiovascular fitness. Propel yourself forward, landing softly to maximize performance.
Single Leg Vertical Jump
Boost your explosive power and lower body strength with the Single Leg Vertical Jump. Learn proper form for maximum height and safe landings.
Skips
Skips are a dynamic, full-body plyometric exercise that improves coordination, agility, and cardiovascular fitness. Learn to skip safely and effectively.
Squat to Overhead Reach
Boost full-body power and coordination with the Squat to Overhead Reach. This dynamic exercise sculpts your legs, core, and shoulders for improved
Squat Tuck Jump
Perform explosive squat tuck jumps to build lower body power, improve cardiovascular fitness, and enhance agility. Master proper form for maximum results.
Squat to Overhead Reach with Twist
Perform the Squat to Overhead Reach with Twist to engage your entire body, building dynamic strength and mobility through your legs, core, and shoulders.
Standing Scissors
Perform standing scissors to boost cardio fitness and leg power. This dynamic plyometric exercise targets your lower body for improved agility and
Wall Walks
Master the challenging Wall Walk to build incredible core strength, shoulder stability, and full-body control. Progress your handstand skills safely.
ZigZag Hopes
Master ZigZag Hopes: a high-intensity cardio exercise that challenges agility, coordination, and burns calories with rapid, lateral hops.
Single Leg Stand
Enhance your balance and stability with the single leg stand. This foundational exercise improves proprioception and strengthens stabilizing muscles in
Swim Leg Circle
Master the Swim Leg Circle to build lower body endurance and cardiovascular fitness. This treading water exercise strengthens legs and improves stamina.
Squat Jack
Elevate your heart rate with Squat Jacks! This dynamic plyometric exercise combines a squat and jumping jack to boost cardio fitness, lower body strength,
Single Leg Balance Cross Punch
Improve balance, coordination, and core stability with the Single Leg Balance Cross Punch. This dynamic exercise also strengthens your legs and upper body.
Seated Rotating Boxing Rolls on a Chair
Perform seated rotating boxing rolls on a chair to build cardio endurance and sculpt your upper body and core.
Prisoner Jump Squat
The Prisoner Jump Squat is a dynamic bodyweight exercise boosting lower body power, endurance, and core stability.
Punch Step Forward
Combine lower body stepping with an upper body punch for a dynamic, full-body exercise. Improve coordination, balance, and power.
Plyometric Agility Drill
Boost your speed and coordination with the Plyometric Agility Drill. This high-intensity bodyweight exercise enhances reactive strength, quickness, and
Partner Shuffle
Enhance agility and coordination with the Partner Shuffle. This dynamic cardio exercise involves quick lateral movements while facing a partner, improving
Ladder Drill
Improve your agility, foot speed, and coordination with ladder drills. Learn various patterns to enhance quick changes in direction and athletic
L Drill
Master the L Drill, a dynamic agility exercise that enhances speed, quickness, and change-of-direction ability.
Jumping Jack High Knee
Master the Jumping Jack High Knee, a dynamic cardio exercise that blends traditional jumping jacks with powerful high knee drives to boost agility and
Jump Twist
Elevate your heart rate and strengthen your core with the Jump Twist. This dynamic plyometric exercise builds rotational power and improves coordination
Jump Box Over
Master the Jump Box Over to build explosive lower body power, improve agility, and enhance cardiovascular fitness.
Jump Box
Perform the Jump Box to build explosive power, improve cardiovascular health, and enhance agility. Learn proper technique for safe and effective jumps.
High Hurdle Jump to Sprint and Cut
Boost explosive power, speed, and agility with the High Hurdle Jump to Sprint and Cut. Jump over a hurdle, sprint, then rapidly change direction.
Cone Drill
Improve agility, speed, and coordination with cone drills. Quickly change direction, accelerate, and decelerate to enhance athletic performance.
Celebratory Knee Drives
Perform celebratory knee drives to elevate your heart rate, improve coordination, and build explosive power in your lower body.
Burpee Twist
Perform Burpee Twists for a full-body cardio and core workout. Combine a classic burpee with a rotational jump, targeting your abs, obliques, and legs.
Bodyweight Skipping
Bodyweight skipping is a dynamic plyometric exercise enhancing cardiovascular fitness, coordination, and agility without equipment.
Bear Crawl (low hip)
Master the Bear Crawl (low hip) to build full-body strength, stability, and coordination. This dynamic exercise sculpts shoulders, quads, and core.
Jack Step
The Jack Step is a low-impact cardio exercise that builds endurance and coordination.
Burpee Jump Box
Combine a full-body burpee with an explosive box jump for a high-intensity plyometric workout. Develop power, agility, and cardiovascular fitness.
Battling Rope Pull
Engage your upper body and core with the Battling Rope Pull. Develop strength, power, and muscular endurance by rhythmically pulling a heavy rope towards
Back Kick Overhead Press
Combine a powerful back kick with an overhead press for a dynamic total-body plyometric exercise. Enhance balance, agility, and explosive power.
123 Back Drill
Boost agility and quickness with the 123 Back Drill. This dynamic plyometric exercise enhances footwork, coordination, and cardiovascular endurance.
1 2 Stick Drill
Improve your agility, speed, and coordination with the 1 2 Stick Drill. This plyometric exercise uses quick footwork over a stick to enhance athletic
1 to 2 Jump Box
Enhance plyometric power and agility with the 1 to 2 Jump Box. Jump onto a box, alternating feet with quick, controlled movements for improved athletic
Arm Raise Step in Place
Combine arm raises with stepping in place to elevate your heart rate and engage both upper and lower body. Improve coordination and cardiovascular fitness.
Agility Ball Drill
Boost your agility, reflexes, and speed with the Agility Ball Drill. React quickly to a bouncing stability ball, enhancing your dynamic movement and
2 to 1 Jump Box
Improve explosive power and agility with the 2 to 1 Jump Box. Jump onto a box with both feet, then descend using a single leg, enhancing unilateral
Crab Walk
Master the crab walk to build full-body coordination and strength. This dynamic exercise targets triceps, glutes, and core while improving mobility.
Dot Drill
Master agility and quickness with the Dot Drill. This dynamic plyometric exercise enhances balance, coordination, and footwork, improving athletic
Front Leg Kick
Boost dynamic flexibility and elevate your heart rate with front leg kicks. This plyometric movement targets hip flexors and quadriceps, improving range
Front Leg Lift Under Knee Tap
Perform dynamic front leg lifts, tapping your knee with the opposite hand. This plyometric exercise improves hip flexibility, core stability, and
Heel to Toe Walk
Improve balance and coordination with the heel-to-toe walk. This simple bodyweight exercise enhances proprioception and stability, perfect for all fitness
High Knee Tap
Elevate your heart rate and boost lower body power with High Knee Taps. This dynamic exercise improves cardio fitness, agility, and core stability.
Jump Pistol Squat Box
Master the Jump Pistol Squat Box to build explosive power, single-leg strength, and agility.
Jump on Fit Box
Boost explosive power and agility with the Jump on Fit Box. This plyometric exercise strengthens your lower body, improves vertical jump, and enhances
Lateral Ladder Drill
Improve your agility, quickness, and lateral footwork with the Lateral Ladder Drill. Enhance coordination and reaction time for sports and daily movements.
Push-up to Knee Tap
Perform a dynamic push-up, then tap your opposite knee with one hand. This plyometric exercise builds upper body strength, core stability, and improves
Sitting Uppercut on Chair
Perform dynamic seated uppercuts from a chair to engage your core, shoulders, and arms.
Sprint against Wall
Boost your speed and power with wall sprints! This high-intensity plyometric exercise targets your leg muscles for explosive athletic performance.
Tight Rope Walk
Improve balance, coordination, and core stability with the Tight Rope Walk. Master walking heel-to-toe in a straight line, just like a tightrope artist.
X Drill
Enhance your agility, speed, and coordination with the X Drill. This dynamic plyometric exercise involves quick, precise movements in a distinct X-pattern.
Stair Jump
Master the stair jump, a powerful plyometric exercise that builds explosive leg strength and cardiovascular endurance.
Standing Long Jump
The Standing Long Jump is a powerful plyometric exercise that builds explosive strength and power in your lower body.
Ski Ergometer
Master the Ski Ergometer for a full-body, low-impact cardio workout. Mimics cross-country skiing, engaging arms, core, and legs for improved endurance and
Single Leg Box Jump
Explosively jump onto a box using one leg, building power, balance, and coordination. Enhance athletic performance and lower body strength.
Single Leg Hopping
Enhance balance, coordination, and lower body power with single leg hopping. This dynamic exercise strengthens calves, quads, and glutes, improving
Single Leg Board Jump
Improve explosive power, balance, and agility with the Single Leg Board Jump. This plyometric exercise strengthens leg muscles and enhances coordination.
Side to Side Box Shuffle
Improve agility and lower body power with the Side to Side Box Shuffle. This dynamic plyometric exercise targets your quads, glutes, and calves while
Side Step Rear Delt Row
This dynamic exercise combines a lateral step with a bodyweight rear delt row, engaging your core, deltoids, and leg muscles for improved stability and
Shuffle
Improve agility, speed, and cardiovascular fitness with the Shuffle. This dynamic lateral movement enhances quickness and coordination, perfect for sports
Right Cross. Boxing
A powerful straight punch, the boxing right cross builds rotational core strength and explosive power. Learn proper form for maximum impact and safety.
Resistance Band Long Jump
Boost explosive power and lower body strength with the Resistance Band Long Jump. This plyometric exercise enhances athletic performance and builds core
Push-up Pike Toe Touch
Combine strength and flexibility with the Push-up Pike Toe Touch. Perform a push-up, then pike your hips up and reach for the opposite toe, enhancing core
Prancing
Improve cardiovascular health and lower body power with prancing. This dynamic exercise involves alternating high knee lifts, boosting stamina and
Posterior Step to Overhead Reach
This exercise involves stepping backward with one foot and simultaneously reaching overhead with both hands.
Medicine Ball Step Behind Rotational Throw
Explosive medicine ball throw with a step-behind rotation to enhance core power, rotational strength, and athletic performance.
Left Uppercut. Boxing
Master the left uppercut, a powerful boxing punch that engages your core, hips, and shoulders for explosive upward force. Improve power and coordination.
Kick Side Jump
Boost cardio, balance, and coordination with Kick Side Jumps. This dynamic plyometric exercise strengthens lower body muscles and improves agility,
Jump Skip Rope
Master the jump skip rope for an effective full-body cardio workout. Improve coordination, agility, and endurance with this dynamic exercise.
High Knee Lunge on Bosu Ball
Master the high knee lunge on a Bosu ball to boost balance, coordination, and lower body power.
Front Snap Kick Kickboxing (with partner)
Master the front snap kick with a partner for powerful leg and core engagement. This cardio kickboxing drill enhances speed, balance, and coordination.
Front Knee Kick Kickboxing (with partner)
Learn the powerful Front Knee Kick for kickboxing. Drive your knee into a partner's pad, engaging core and hips for maximum impact.
Front Kick Kickboxing (with partner)
Master the front kick with a partner, enhancing power, balance, and coordination. This dynamic kickboxing move targets your core and leg strength for
Climbing Monkey Bars
Master the monkey bars to build incredible upper body strength, grip endurance, and dynamic coordination.
Clap Push Up
Master the explosive clap push-up to build powerful chest, shoulder, and tricep strength.
T Drill
Improve your agility, quickness, and cardiovascular endurance with the T Drill. This dynamic exercise enhances change-of-direction speed for sports
Plank Jack on Elbows
Elevate your core and cardio with Elbow Plank Jacks! This dynamic exercise strengthens your abs, obliques, and glutes while boosting heart rate.
Figure Run
A dynamic cardio and agility exercise, the Figure Run involves continuous running in a figure-eight pattern.
Single Leg Stand on Bosu Ball
Improve balance, proprioception, and lower body stability with the Single Leg Stand on Bosu Ball.
Squat Thrust
The squat thrust is a dynamic full-body exercise combining a squat and plank, building cardio endurance and strength without impact.
Rear Lunge with Battling Ropes
This is a full body workout that combines the lower body strength of a rear lunge with the upper body conditioning of battling ropes.
Lying Air Cycles
Perform Lying Air Cycles to strengthen your core, specifically targeting the lower abs and hip flexors.
Kneeling Battling Ropes
Kneeling battling ropes build explosive power, endurance, and core stability. Master waves and slams from a stable kneeling position for a full-body
Diagonal Lunge
Master the Diagonal Lunge to target your glutes, quads, and inner thighs with a dynamic, multi-directional movement.
Dumbbell Jumping Squat
Elevate your lower body power and endurance with the Dumbbell Jumping Squat. This dynamic exercise combines a squat with an explosive jump, enhancing
Double Leg Butt Kick
The Double Leg Butt Kick is a dynamic cardio exercise that strengthens glutes and hamstrings.
Double Jump Squat
Build explosive power and strengthen your lower body with the Double Jump Squat. This plyometric exercise improves vertical leap and muscular endurance.
Diagonal Punch
Boost your cardio, core strength, and coordination with the diagonal punch. This dynamic, full-body exercise engages your shoulders, arms, and obliques
Depth Jump to Hurdle Hop
Enhance explosive power and reactive strength with the Depth Jump to Hurdle Hop. Descend from a box, absorb impact, and immediately propel yourself over a
Depth Jump to Broad Jump
Boost your explosive power and athletic performance with the Depth Jump to Broad Jump.
Depth Jump
Boost explosive power and vertical jump with Depth Jumps. Step off a box, absorb the landing, and immediately explode upward for maximum athletic
Cross Body Push-up
Master the cross-body push-up to build powerful chest, shoulder, and triceps strength while significantly engaging your core for rotational stability and
Cardio Lunge
Elevate your heart rate and build lower body power with Cardio Lunges. This dynamic exercise combines lunges with a quick pace for an effective cardio and
Burpee Squat
Master the burpee squat for a full-body cardio workout. Combine squats, planks, push-ups, and jumps to build strength, endurance, and explosive power.
Boxing Right Hook
Master the boxing right hook, a powerful rotational punch targeting the opponent's side.
Broad Jump to Vertical
Master explosive power with the Broad Jump to Vertical. This dynamic plyometric exercise builds lower body strength, agility, and coordination for
Boxing Right Hook (with partner)
Master the boxing right hook with a partner, enhancing power, speed, and rotational force.
Boxing Right Hook (with boxing bag)
Master the boxing right hook with a bag. Learn proper footwork, rotation, and power generation for an effective, safe punch.
Boxing Right Uppercut (with partner)
Master the boxing right uppercut with a partner and mitts. This dynamic exercise improves power, speed, and technique, targeting core and shoulder
Boxing Right Cross (with partner)
Master the boxing right cross with a partner, enhancing power, speed, and cardiovascular endurance. Learn proper form for a powerful, safe punch.
Boxing Right Cross (with boxing bag)
Master the boxing right cross punch on a bag to enhance power, speed, and coordination. Learn proper technique for a devastating strike.
Boxing Jab (with partner)
Master the boxing jab with a partner. This quick, straight punch builds speed, precision, and foundational striking technique for combat sports.
Boxing Left Uppercut (with partner)
Master the powerful left uppercut in this dynamic partnered boxing drill. Develop explosive power and precise technique for a devastating punch.
Boxing Jab (with boxing bag)
Master the boxing jab with a boxing bag to develop speed, precision, and power. Learn proper footwork, hand position, and core engagement for an
Boxing Block
Master the boxing block to defend against punches effectively. Learn proper arm positioning, core engagement, and footwork for superior protection.
Bodyweight Front Plank to Downward Dog
Transition smoothly from a front plank to a downward dog, strengthening your core, shoulders, and improving flexibility.
Battling Ropes Side Raise
Battle ropes side raise builds shoulder endurance, core stability, and cardiovascular fitness. Learn proper form to maximize power and prevent injury.
Basketball Shot Jump
Elevate your vertical jump, coordination, and cardio fitness with the Basketball Shot Jump.
Barbell Split Jump
Boost your power and cardio with Barbell Split Jumps. This dynamic exercise strengthens legs and core while improving explosive strength and endurance.
Front Groin Kick. Kickboxing
Master the front groin kick, a powerful and precise kickboxing technique. Improve hip flexion, knee drive, and striking accuracy for self-defense and
Front Snap Kick. Kickboxing
Master the front snap kick: a powerful, fast kick essential in kickboxing. Learn to generate speed and force, improving coordination and lower body power.
Heel Push Kick. Kickboxing
Master the heel push kick, a powerful kickboxing move that targets glutes and quads. Develop explosive lower body power and improve balance.
Rear Axe Kick. Kickboxing
Master the powerful Rear Axe Kick, a high-impact plyometric exercise that sculpts glutes and hamstrings while significantly boosting balance and
Roundhouse Kick. Kickboxing
Master the powerful roundhouse kick for dynamic lower body strength and agility. This explosive martial arts technique builds rotational power and balance.
Plate Push
Boost explosive power and endurance with the Plate Push. This high-intensity, full-body exercise involves pushing a weight plate across the floor for a
Spin Back Kick. Kickboxing
Master the Spin Back Kick, a dynamic kickboxing move for power and agility. Learn proper form, precise footwork, and powerful hip rotation for effective
Spin Hook Kick. Kickboxing
Master the dynamic Spin Hook Kick for powerful lower body engagement and improved agility. This advanced kickboxing move targets glutes, quads, and core.
Side Kick. Kickboxing
Master the powerful side kick for improved hip mobility, core stability, and explosive leg strength. Perfect for kickboxing and martial arts training.
Rear Leg Hook Kick. Kickboxing
Master the dynamic Rear Leg Hook Kick for powerful hip rotation, glute engagement, and improved balance.
Front Leg Hook Kick. Kickboxing
Master the Front Leg Hook Kick for explosive power and agility. This dynamic kickboxing move targets hip rotation and leg extension, enhancing striking
Bodyweight Full Squat with Overhead Press
Master the bodyweight full squat with overhead press to build explosive power, full-body strength, and enhance coordination.
Cable Standing Jab
Enhance your punching power and core stability with the Cable Standing Jab. This dynamic exercise targets shoulders, triceps, and core, improving speed
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