Vertical Jump

Tuck Jump Exercise – Intermediate Plyometrics

Tuck jumps are an interesting exercise. They fall into the category of box jumps and hurdle jumps, but with more of an exaggerated motion. Odds are you’ve seen athletes doing tuck jumps as a little warm up in order to get psyched for the competition. Usually  a sprinter might use these to help stretch out his legs [...]

Hurdle Jump – Intermediate Plyometrics

Here is an explosive movement called the hurdle jump. The hurdle jump is quite similar to box jumps. The difference is that you’re jumping over an object rather than on to it. Use this exercise to build explosive power and vertical jumping ability. The fact that you have to emphasize the upward propulsion of your [...]

Leapfrogs (Double Leg Bounding) – Intermediate Plyometrics

Leapfrogs are similar to the standing broad jump. The difference is that leapfrogs are performed in a repeating manner, as opposed to stopping after each jump. This exercise will help build strength in your entire leg as well as endurance. 
To perform leapfrogs, all you need to do is jump forward with as much force as [...]

Standing Broad Jump – Intermediate Plyometrics

The standing broad jump is a great way to increase overall leg strength. It is also a great way to measure your explosiveness. Think of the standing broad jump as a horizontal jump test. If you want to know how Michael Jordan got his insane ability to take off from the free throw line, check [...]

Box Jump And Plyometric Boxes – Intermediate Plyometrics

The box jump is a very common exercise used for building explosiveness in all parts of the leg. It heavily emphasizes the use of the upper portion of your legs while at the same time stimulating your calf muscles. The exercise is very simple and can be performed just about anywhere. 
To begin, find an object [...]

Bent Over Donkey Ankle Bounces – Beginner Plyometrics

This exercise is similar to ankle bounces (as the title implies), but instead of standing up straight you’ll be leaning over on an object. Bent over donkey ankle bounces just give you another angle to attack your calf muscles from. Also, if your knees bother you for some reason this exercise may be easier than [...]

Leap Ups – Beginner Plyometrics

Leap ups are excellent for increasing strength and endurance in your upper leg muscles. These are important for developing a strong base for your jumping ability. Some people also refer to these as rhythmic jump squats or knee tuck jumps. 
To begin, prepare to bend down into a full squat position. Be sure to stretch out [...]

Ricochet Jumps – Beginner Plyometrics

The ricochet jump is used to build strength in the lower leg muscles and tendons. You can basically think of this as a more intense calf raise. Use this exercise to increase the explosiveness provided by the final push of your toes off the ground as you take off.
To begin ricochet jumps, find a low [...]

Low Squat Jump – Beginner Plyometrics

The low squat jump is used to develop the upper portion of your legs as well as increase the strength of your knee joints. Use the low squat jump in conjunction with, or as a replacement for, ankle bounces. 
Begin by getting into a squat position. Your upper legs should be about parallel to the ground. [...]

4 Star Drill – Beginner Plyometrics

The 4 star drill is a very popular exercise used to increase agility and footwork ability. This exercise can really help with strengthening your lower legs and ankles. With an increase in lower leg and ankle strength, you will be less likely to have injuries in those areas of the body. 
Begin the 4 star drill [...]

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