Top 10 Plyometric Exercises For Athletes

Key points

• Adjust box height based on athlete capability
• Focus on landing tall on the box rather than dropping into a deep squat
• Produce rapid vertical force with controlled landing mechanics

Common mistakes

Landing in a deep, passive squat rather than tall and athletic.

Key points

• Scale hurdle height and distance to match athlete power and reactive capacity
• Minimize ground contact time between hurdles using elastic ankle stiffness
• Maintain upright posture and immediate vertical rebound

Key points

• Scale the number of stairs cleared per bound (e.g., 3 to 5 steps at a time)
• Maintain aggressive forward-vertical drive through each bounding contact
• Execute repeated elastic contacts to the top of the staircase

Key points

• Focus on trunk engagement and core bracing
• Explode vertically and pull knees tight to the chest
• React quickly off the ground with minimal amortization time

Key points

• Focus on aggressive cycling mechanics and dynamic knee drive
• Project horizontally for maximal distance per skip
• Promote rapid leg turnover and reactive force production

Key points

• Drive forward aggressively with full hip extension
• Target covering over 5 yards within two to three jumps
• Attack the ground with high reactive stiffness on each landing

Key points

• Begin in a deep single-leg skater squat with the non-working leg held off the floor
• Explode vertically onto the box using only the grounded lead leg
• Avoid putting the rear foot down for assistance or countermovement

Common mistakes

Putting the back foot down to push off or rolling forward excessively before jumping.

Key points

• Maintain an overhead arm reach throughout the jump
• Brace the trunk and extend fully through the working glute and hip
• Land softly and stabilize on the single lead leg

Key points

• Transition rapidly from unilateral hops into bilateral hurdle hops
• React off the ground as quickly as possible over each hurdle
• Convert forward horizontal momentum into vertical displacement onto the box

Common mistakes

Falling or stumbling off the box due to inability to control forward momentum.

Key points

• Execute a lateral hop over the side hurdle followed immediately by a forward hurdle hop
• Transfer lateral redirective force into forward momentum
• Perform equally starting to both the right and left sides

Key points

• Begin with an aggressive unilateral skater jump off the elevated surface
• Bound over mini hurdles with rapid ground contact
• Transition instantly into a bilateral vertical jump onto the landing box

Key points

• Perform two rapid, loaded countermovement jumps holding dumbbells
• Release dumbbells and explode immediately into a maximal broad jump
• Rebound off the broad jump landing directly onto the high box