Plyometric Workouts: Building Explosive Power


Plyometric workouts, also known as “plyometric exercise”, have gained immense popularity in recent years. From professional athletes to inspiring fitness enthusiasts, plyometrics is a critical component to achieving exclusive power. It is usually referred to as a jumping exercise where you need to generate maximum power in a short amount of time.

This exercise involves jumping in one place, bounding using different postures, and hopping moments using your different body parts. Some common types of plyometric exercises are squat jumps, box jumps, and burpees.

All these exercises are meant to improve your muscle strength, enhance your stamina, and increase your ability to generate force quickly. 

Common Plyometric Workouts You Must Do Daily

Common Plyometric Workouts You Must Do Daily

Jumping Workout

Plyometric jumping, as the name suggests, is a jumping exercise where you need to use your lower body strength to jump in the air. There are mainly two types of jumping that you can perform while maintaining proper form to avoid injury.

  • Box Jump: This workout requires a box where you have to jump to get on its top. Simply, you need to stand in front of a sturdy table and jump with full strength while bending your knees to get on the top for a soft landing. Now, step down comfortably and repeat the process for 3 sets containing 8-10 times each for better results.
  • Depth Jump: Conversely to box jump, depth jump requires a sturdy platform or box to perform. Here, you have to stand on the platform and jump vertically on the ground. As soon as you land, jump again and repeat this process 5 to 8 times in 3 sets.
  • Truck Jump: Last is the truck jump, where you are required to bring your knee to your chest while you are in the air. Before performing this exercise, stand while separating your feet from your hip width and take a strong jump while bringing your knees to your chest before landing. After a safe landing, take a moment and jump again, and repeat this process 10 to 12 times in 3 sets.

Hopping Workout

The next on our Plyometric Workout list is the hopping workout, where you need to focus on repeated hops on single or both legs. Performing this exercise will help you to improve lower body strength. There are three types of hopping workouts that we have mentioned in the instructions.

  • Single Leg Hops: To perform this hopping exercise, you need to stand on one leg first. Then, you need to hop forward using your single while maintaining control. Slightly bend your knees to land softly on the ball of your foot and repeat the process 8 to 10 times in 3 sets. 
  • Double Leg Hops: In trouble leg hops, you have to stand on both legs while maintaining your hip width. Now, start hopping vertically or in various directions in quick and explosive moments. You can perform this plyometric exercise in a set of 3 that contain 20 to 30 times each.
  • Lateral Hops: Now opt for the lateral hops, where you need to stand with your feet close together. Now, start hopping side to side in an imaginary line and use your arms for balance. You must make sure to land on the ball of your feet and do it again and again 8 to 10 hop in each direction 3 times.


Bonding is a type of plyometric exercise that involves a series of powerful forward jumps where you aim to cover as much distance as possible. On performing this workout, you can improve your speed, power, and stamina. There are mainly two bounding exercises that you include in your daily routine.

  • Long Bound: This includes long and powerful forward leaps using your single leg. Here, you need to swing your arms, too, during each jump to maintain the balance.
  • Lateral Bound: This type of bounding plyometric exercise involves a sideways jump using both legs. You need to stand on your feet while separating them to the hip width and jump from one foot to another to cover as much distance as possible.

Medicine Ball

Medicine ball exercises are a great way to improve strength, power, and coordination. These exercises involve using a weighted medicine ball to perform various movements that engage different muscle groups. This exercise involves two types, i.e. squat throw, where you need to throw the ball like a basketball player, and the next is medicine, where you throw the ball while standing and over your head. 

Plyometric Pushup

Plyometric pushups are just like normal pushups with a slight change. Here, you have to clap whenever you push yourself upward. This workout is an explosive component of the exercise, making it a great way to build upper body power and strength.

Plyometric workouts are a powerful tool for athletes and fitness enthusiasts looking to build explosive power, improve athletic performance, and enhance overall physical abilities. When performed safely and progressively, these exercises can help you unlock your athletic potential and take your fitness to the next level. So, we can conclude that Plyometrics can be a game-changer in your journey toward explosive power.

Read More: Flexibility Training For Older Athletes: Stretching Into Success

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Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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