Curated Routine

How to Start Plyometrics | 10 Beginner Drills for Athletes

General Training

How to Start Plyometrics 10 Beginner Drills for Athletes is a curated workout routine with 10 ordered actions and 10 timestamped video clips. Start with Low Pogos to Double Leg Drop and Low Pogos to Split Drop. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 2 min 38 sec; rest is listed per action.

Clip time: 2 min 38 sec10 actionsSingle training session

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Action Sequence

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0:00 / 0:12
Sourceyoutube.com/watch?v=9t47UHMOpqk
AuthorYouTube creator
1

Low Pogos to Double Leg Drop

Sets: 1Reps: 6 repsRest: 1 minEst. duration: 12 sec

Perform 2 to 3 quick low pogo jumps on the balls of your feet, then rapidly pull yourself down and stick a solid athletic stance.

Key points

  • Stay light on the balls of your feet with fast ground contacts
  • Snap down aggressively into a balanced athletic position
  • Absorb force through the hips and knees

Common mistakes

Landing flat-footed or letting knees collapse inward upon deceleration.

0:00 / 0:13
Sourceyoutube.com/watch?v=9t47UHMOpqk
AuthorYouTube creator
2

Low Pogos to Split Drop

Sets: 1Reps: 6 repsRest: 1 minEst. duration: 13 sec

Perform 2 to 3 low pogo bounces and immediately drop into a controlled split-squat landing position, alternating lead legs.

Key points

  • Transition rapidly from vertical bounces into the split stance
  • Control deceleration and stick the landing with chest tall
  • Keep the front knee aligned over the middle of the foot

Common mistakes

Dropping the torso forward or letting the front heel lift off the ground.

0:00 / 0:11
Sourceyoutube.com/watch?v=9t47UHMOpqk
AuthorYouTube creator
3

Pogo Ankle Jumps with Hands on Hips

Sets: 1Reps: 8 repsRest: 1 minEst. duration: 11 sec

Place hands firmly on hips and perform rapid, springy ankle hops in place without bending the knees excessively.

Key points

  • Rely on ankle elasticity rather than maximum jump height
  • Minimize ground contact time
  • Keep torso upright and core braced

Common mistakes

Bending knees deeply into a squat between bounces.

0:00 / 0:18
Sourceyoutube.com/watch?v=9t47UHMOpqk
AuthorYouTube creator
4

Low Standing Triple Jump

Sets: 1Reps: 6 repsRest: 1 minEst. duration: 18 sec

Initiate a jump off both feet and transition into alternating single-leg bounds, coordinating upward arm swings.

Key points

  • Synchronize explosive arm swings with each leg drive
  • Stay tall through the torso throughout contacts
  • Drive through the balls of the feet

Common mistakes

Leaning excessively forward or losing arm-leg synchronization.

0:00 / 0:17
Sourceyoutube.com/watch?v=9t47UHMOpqk
AuthorYouTube creator
5

Low Depth Drops

Sets: 1Reps: 6 repsRest: 1 minEst. duration: 17 sec

Step off a low platform or stacked weight plates and absorb the impact cleanly by sticking a bilateral athletic landing.

Key points

  • Step forward off the box without jumping upward
  • Land softly on midfoot-to-forefoot and absorb into hips
  • Freeze the landing for a full second to verify balance

Common mistakes

Jumping up before dropping down or landing stiff-legged.

0:00 / 0:20
Sourceyoutube.com/watch?v=9t47UHMOpqk
AuthorYouTube creator
6

Low Double Leg Speed Jumps

Sets: 1Reps: 6 repsRest: 1 minEst. duration: 20 sec

Perform fast-paced bilateral jumps up onto a low step and immediately rebound back down with minimal ground delay.

Key points

  • Emphasize quick turnaround speed off both the floor and the box
  • Land softly with knee flexion to dampen sound and impact
  • Maintain upright postural control

Common mistakes

Pausing on top of the step or slapping feet heavily on the ground.

0:00 / 0:10
Sourceyoutube.com/watch?v=9t47UHMOpqk
AuthorYouTube creator
7

Low Alternating Speed Hops

Sets: 1Reps: 6 repsRest: 1 minEst. duration: 10 sec

Jump onto the low box and switch the landing foot dynamically in mid-air on top of the step while preserving rhythm.

Key points

  • Alternate the landing lead foot on each contact
  • Stay centered directly over the platform
  • Keep ground contacts sharp and reactive

Common mistakes

Looking down and breaking thoracic posture.

0:00 / 0:16
Sourceyoutube.com/watch?v=9t47UHMOpqk
AuthorYouTube creator
8

Low Alternating Step Up Jumps

Sets: 1Reps: 6 repsRest: 1 minEst. duration: 16 sec

Push aggressively through the lead foot resting on the box to drive upward, switching feet in the air and landing smoothly.

Key points

  • Drive power through the front leg rather than pushing off the trailing toe
  • Absorb impact softly on the back leg upon descent
  • Maintain rhythmic arm carriage to assist vertical drive

Common mistakes

Relying purely on the back calf to launch instead of loading the front quadriceps and glute.

0:00 / 0:16
Sourceyoutube.com/watch?v=9t47UHMOpqk
AuthorYouTube creator
9

Low Step Lateral Jumps

Sets: 1Reps: 6 repsRest: 1 minEst. duration: 16 sec

Jump down laterally from the step to the floor and rapidly rebound back up onto the platform across both sides.

Key points

  • Work purely in the frontal plane with side-to-side transitions
  • Rebound quickly off the ground without pausing
  • Keep knees tracking over toes without lateral valgus collapse

Common mistakes

Rotating the hips toward the step rather than staying squared forward.

0:00 / 0:25
Sourceyoutube.com/watch?v=9t47UHMOpqk
AuthorYouTube creator
10

Low Step Lateral Single Leg Hops

Sets: 1Reps: 6 repsRest: 1 minEst. duration: 25 sec

Hop laterally down off the low step on a single leg and instantly spring back up onto the box, sticking each repetition.

Key points

  • Keep the working knee stacked directly over the foot
  • Own every landing by briefly checking balance before resetting
  • Control lateral momentum with core and hip abductors

Common mistakes

Letting the knee cave inward or touching down with the non-working foot.

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