Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance and strength. They force you to exercise your muscles to their maximum potential in short periods of time. Also known as jump training, plyometric exercises are generally intended for highly trained athletes or individuals in peak physical condition. However, they can also be used by people who want to improve their physical condition.

Plyometric exercises can put pressure on the tendons, ligaments and joints of the lower extremities, especially the knees and ankles. It is important that you have the strength and physical condition to perform these exercises safely and effectively. If you add plyometric exercises to your training program, take it gradually. Slowly increase the duration, difficulty and intensity of the exercises.

Leg exercises

There are many plyometric exercises for the legs, including:

Squat Jumps

Stand with your feet slightly wider than your hips.
Lower your body to squat.
Press down on your feet, engage your abs, and jump explosively.
Raise your arms above your head as you jump.
Upon landing, lower back into a crouch position.
Do 2 to 3 sets of 10 reps.

Reverse lunges with knees

Start with a standing lunge with your left foot forward.
Place your right hand on the floor next to your front foot and extend your left arm straight back.
Explosively jump up to bring your right knee as high as you can, raising your left arm and dropping your right arm back and down.
Upon landing, return to the original lunge position.
Continue for 30 seconds.
Then do the opposite side.

Upper body exercises

You can also do plyometric exercises that target upper body muscles. Here are a few :


While standing, bend your legs to come into a squatting position.
Place your hands on the floor as you jump your feet back into a plank position, keeping your spine straight.
Lower your chest to the ground to do a push-up.
Jump your feet forward to the outside of your hands, coming into a squat position.
Jump explosively and raise your arms above your head.
Do 2-3 sets of 8-12 reps.

Slap push-ups

Start in a plank position.
Do a normal push-up by lowering your body towards the floor.
When pushing up, push hard enough to lift your hands and body as high off the ground as possible.
Clap your hands together.
Return to the starting position.
Continue for 30 seconds.
Exercises for runners
The following two exercises improve runners’ speed by targeting the hamstrings and glute muscles.

Jumps on a box

For this exercise, you will need a box or something to jump on, 12 to 36 inches high. To increase the intensity, you can do the exercise using only one leg.

From a standing position, squat down to jump onto the box with both feet.
Raise your arms while jumping to gain momentum.
Jump up and back from the box, landing softly with bent knees.
Do 2-3 sets of 8-12 reps.

Jumps on stairs

Start at the bottom of a flight of stairs.
Jump up the stairs on your right leg.
Walk back down.
Then do the opposite side.

Group jumps

This exercise improves your agility, strength and stability. It is useful in sports training for any activity that requires you to change direction quickly.

Stand with your knees slightly bent and your feet shoulder-width apart.
Bend your knees, then jump as high as you can, bringing your knees to your chest.
Do 2 to 3 sets of 10 to 12 repetitions.

Lateral jumps

This exercise increases your speed and jump height. It is useful for increasing power in soccer players.

Begin in a squat position, balancing on your right leg.
Explosively jump as high and far to the left as possible.
Land on your left leg in a squat position.
Explosively jump as high and far to the right as possible.
Return to the starting position.
Do 3 to 5 sets of 5 to 10 reps.


The benefits of plyometric exercises are numerous. Since they require little to no equipment, they can be practiced anytime and anywhere. Plyometric training increases muscle strength, allowing you to run faster, jump higher, and change direction quickly. They improve performance in all sports that involve running, jumping or kicking. In what is known as the stretch and shorten cycle, concentric contractions (muscle shortening) are followed by eccentric contractions (muscle stretching). This provides great muscle-building results while improving agility, stability, and balance. These benefits combined allow your muscles to work faster and more efficiently.

Plyometrics tones the entire body, burns calories and improves cardiovascular health. They also boost your stamina and metabolism.

Also, plyometric exercises quickly stretch your muscles, allowing you to move more efficiently. Although they can increase strength, you should exercise caution as they can increase stress and injury. At the same time, performing plyometric exercises correctly has been shown to help prevent injury.

Make sure you have the strength, flexibility, and mobility to perform these exercises, especially in the ankles, knees, and hips. Core, lower back and leg strength are also important. Many plyometric exercises are full-body exercises. They help tone the body by working many different muscles. Connective tissue is strengthened and you can increase resilience and elasticity.

Non-athletes can use plyometric exercises to promote overall fitness, which can help you with your daily activities. It is important that you do the exercises correctly in order to reap the benefits and avoid injury. Proper alignment and form can help prevent strain and injury. Always do them when you are fresh and full of energy.

Do a 10-minute warm-up before doing plyometrics to loosen up and warm up your body. End each session with a cool down.

Precautions to take

Use caution when adding plyometric exercises to your training regimen if you are a beginner or have chronic injuries or illnesses. It is best if you already have an established workout routine and are in good physical shape before you start plyometric exercises. These exercises require strong ligaments and tendons, as they can put pressure on the joints.

Slowly add plyometric exercises to your routine, starting with basic, low-intensity moves before moving on to more challenging moves. Gradually increase the intensity and difficulty once you are sure your body is strong enough to handle these exercises. If you find plyometric training too intense, consider trying another exercise method. Consult a personal exercise trainer if you want to learn more about this type of workout. It can be beneficial to have at least a few individual or group sessions to get you started.

In summary

Plyometric exercises can help improve athletic performance in athletes and build fitness in non-athletes. Plyometric exercises increase speed, power and quickness. These exercises use a lot of force and require a lot of strength, mobility and flexibility. You must therefore be in relatively good physical shape before starting them.

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