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The 10 Best Plyometric Exercises for Athletes

By Andy Meyers

Even today in 2024 Plyometric training is a great way for athletes to build explosive power. Performing plyometrics one to three times a week can increase your vertical jump and improve your speed and strength. The gains athletes make from plyometric training can directly translate to better performance on the field.

In order for an athlete to realize these benefits, however, they need to understand what plyometrics are–and are not. A lot of people nowadays are doing plyometrics all wrong–and putting themsleves at a greater risk of injury by doing so.

Some basic plyo no-nos: Plyometrics are not cardio. They are not meant to be performed in a fast-paced circuit. They’re definitely not Burpees. They’re not a bunch of moves you should do over and over until you’re winded and panting because some exercise video told you to. (Not that we’re naming names, P90X “Plyometrics.” Ok, we are.)

What plyometrics are meant to do is teach you to exert maximum force in minimum time. To achieve this, each exercise must be performed quickly with maximum power and speed. A good amount of work per exercise is to perform 3 to 8 powerful and clean reps for 3 to 6 sets. The exact numbers depend on where you are in your training and which exercise you are doing.

Here are 10 highly effective plyometric exercises you can incorporate into your workout program and reap the benefits.

1. Front Box Jump

The Front Box Jump is one of the most-used plyometric exercises because it is very effective at increasing one’s vertical jump. It strengthens your quadriceps and glute muscles, which are essential for jumping.

Sets/Reps: 3×10

2. Lateral Box Jump

The Lateral Box Jump requires the muscles to contract in a slightly different manner. This is beneficial, because in most cases athletes jump not just forward but also laterally when playing their sports.

3. Weighted Lateral Jumps

Similar to Lateral Box Jumps, this plyometric exercise builds lateral leaping ability and strength. It also strengthens the ankles and calf muscles. This movement focuses more on quick feet and agility.

Sets/Reps: 3×15 (over and back counts as one rep)

4. Broad Jumps

Broad Jumps build true leg strength, because you don’t take a first step or get a running start. They require you to perform a deep Squat to propel yourself forward as far as you can, using your quadriceps and glute muscles.

Sets/Reps: 3×15

5. Skater Jumps

Skater Jumps build lateral strength and power in the quadriceps and glute muscles. They also place the entire load on one leg, which helps with balance and reduces the tendency to favor the stronger leg during two-legged jumps.

Sets/Reps: 3×10

6. Scissor Jumps

This plyometric exercise is essentially a Jumping Lunge in place. Scissor Jumps increase adductor and glute muscle strength with the legs in a stretched position.

Sets/Reps: 3×10

7. Dot Drill

The Dot Drill increases foot speed and quickness. It also increases ankle and calf strength, like Weighted Lateral Jumps.

8. Lateral Box Shuffles

These mimic Skater Jumps but they focus more on lateral foot speed and quickness than explosive strength.

Sets/Reps: 3×30

9. Barbell Squat Jumps

This exercise adds weight to normal Bodyweight Squat Jumps, making it more difficult. When you perform a normal jump, it seems much easier and you can jump higher by increasing your explosive strength and power. Do not add so much weight that you are unable to perform a good jump.

Sets/Reps: 3×10

10. BOSU Ball Burpees

Burpees have always been great full-body exercises. Adding a BOSU ball adds extra resistance and tests balance. The BOSU ball also requires more core strength, which is the center of all athletic movements. Football players can greatly benefit from this exercise, because they are constantly having to get up from the ground.

Sets/Reps: 3×10

Additional Rules for Success with Plyometrics

Take Proper Breaks

Rest is important whenever you are doing plyometrics, since you want to achieve max explosiveness on each rep. Be disciplined and take the full prescribed rest between sets, even if when they feel “easy.” And if a set leaves you fatigued, add on 30 seconds more to whatever recommended break is listed in your plyometric training plan. (If no time is listed, taking 1 minute rest between sets is a good starting point.) Allow your muscles to fully recover. Just because you’re not gasping for air doesn’t mean you’re not working hard.

Learn How to Land

Closeup of athlete doing box jump at the gym

Land softly when performing plyometrics.

Really. Sure you may be scoffing to yourself right now, “Know how to land? OF COURSE I know how to land. What idiot doesn’t?” You’d be surprised. Plenty of people don’t. For proof, Step into any gym and just listen for the guy going BOOM! on top of an 18-inch tall box, or watch for the person whose knees collapse inward when he hits the ground after a jump. These form fails aren’t just loud and unsightly, their dangerous. Here’s how to make sure you don’t put yourself at risk!

Be Strict About Technique

Keep your form clean and precise during every set of every plyometric exercise. Proper form ensures you’ll get the most out
of each movement and decreases your risk of injury. Quality is always better than quantity.

Track Your Progress

Write down the number of reps and sets you perform in every workout, as well as any weight you may use. Make notes when something feels particularly easy, or conversely, if it makes you struggle. Over time, you should see that the resistance you’re able to use in the exercises is increasing, your jumps are gaining altitude, and the time it takes you to run from point A to point B is declining

Read the original article by Andy Meyers in Stack.com

Andrew Meyers- Andrew Meyers is a NASM-certified personal trainer at Youfit Health Club in Gilbert, Ariz. He specializes in long-distance running and weightlifting. He graduated with a bachelor’s degree in Athletic Training from Grand Canyon University, where he also ran cross country and track.

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