Plyometrics Exercises

Double Leg Butt Kick Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, abductors, adductors, calves, glutes, hamstrings

Fast Skipping Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, abductors, adductors, calves, glutes, hamstrings

Isometric Chest Squeezes Chest · Beginner Beginner plyometrics exercise targeting chest, shoulders, triceps

Knee Tuck Jump Hamstrings · Beginner Beginner plyometrics exercise targeting hamstrings, abductors, adductors, calves, glutes, quadriceps

Lateral Bound Adductors · Beginner Beginner plyometrics exercise targeting adductors, abductors, calves, glutes, hamstrings, quadriceps

Plyo Push-up Chest · Beginner Beginner plyometrics exercise targeting chest, shoulders, triceps

Rocket Jump Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, calves, hamstrings

Scissors Jump Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, glutes, hamstrings

Single Leg Butt Kick Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, calves, hamstrings

Split Jump Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, calves, glutes, hamstrings

Standing Long Jump Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, calves, glutes, hamstrings

Star Jump Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, calves, glutes, hamstrings, shoulders

Bench Jump Quadriceps · Intermediate Intermediate plyometrics exercise targeting quadriceps, calves, glutes, hamstrings

Vertical Swing Hamstrings · Beginner Beginner plyometrics exercise targeting hamstrings, glutes, quadriceps, shoulders

Dumbbell Seated Box Jump Quadriceps · Intermediate Intermediate plyometrics exercise targeting quadriceps, calves, glutes, hamstrings

Alternate Leg Diagonal Bound Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, abductors, adductors, calves, glutes, hamstrings

Bench Sprint Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, calves, glutes, hamstrings

Box Jump (Multiple Response) Hamstrings · Beginner Beginner plyometrics exercise targeting hamstrings, abductors, adductors, calves, glutes, quadriceps

Box Skip Hamstrings · Beginner Beginner plyometrics exercise targeting hamstrings, abductors, adductors, calves, glutes, quadriceps

Carioca Quick Step Adductors · Beginner Beginner plyometrics exercise targeting adductors, abdominals, abductors, calves, glutes, hamstrings, quadriceps

Depth Jump Leap Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, abductors, adductors, calves, glutes, hamstrings

Front Box Jump Hamstrings · Beginner Beginner plyometrics exercise targeting hamstrings, abductors, adductors, calves, glutes, quadriceps

Front Cone Hops (or hurdle hops) Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, abductors, adductors, calves, glutes, hamstrings

Heavy Bag Thrust Chest · Beginner Beginner plyometrics exercise targeting chest, abdominals, shoulders, triceps

Hurdle Hops Hamstrings · Beginner Beginner plyometrics exercise targeting hamstrings, abductors, adductors, calves, glutes, hamstrings

Incline Push-Up Depth Jump Chest · Beginner Beginner plyometrics exercise targeting chest, shoulders, triceps

Kneeling Arm Drill Shoulders · Beginner Beginner plyometrics exercise targeting shoulders, abdominals

Lateral Box Jump Adductors · Beginner Beginner plyometrics exercise targeting adductors, abductors, calves, glutes, hamstrings, quadriceps

Lateral Cone Hops Adductors · Beginner Beginner plyometrics exercise targeting adductors, abductors, calves, glutes, hamstrings, quadriceps

Linear 3-Part Start Technique Hamstrings · Beginner Beginner plyometrics exercise targeting hamstrings, calves, quadriceps

Linear Acceleration Wall Drill Hamstrings · Beginner Beginner plyometrics exercise targeting hamstrings, calves, glutes, quadriceps

Mountain Climbers Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, chest, hamstrings, shoulders

Moving Claw Series Hamstrings · Beginner Beginner plyometrics exercise targeting hamstrings, calves, quadriceps

Quick Leap Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, calves, hamstrings

Side Hop-Sprint Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, abductors, adductors, calves, hamstrings

Side Standing Long Jump Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, calves, glutes, hamstrings

Side to Side Box Shuffle Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, abductors, adductors, calves, hamstrings

Single Leg Push-off Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, calves, hamstrings

Single-Cone Sprint Drill Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, calves, glutes, hamstrings

Single-Leg Hop Progression Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, abductors, adductors, calves, hamstrings

Single-Leg Lateral Hop Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, abductors, adductors, calves, hamstrings

Single-Leg Stride Jump Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, abductors, adductors, calves, hamstrings

Sledgehammer Swings Abdominals · Beginner Beginner plyometrics exercise targeting abdominals, calves, forearms, lats, middle back, shoulders

Stride Jump Crossover Quadriceps · Beginner Beginner plyometrics exercise targeting quadriceps, abductors, adductors, calves, hamstrings

Drop Push Chest · Intermediate Intermediate plyometrics exercise targeting chest, shoulders, triceps

Linear Depth Jump Quadriceps · Intermediate Intermediate plyometrics exercise targeting quadriceps, calves, glutes, hamstrings

Backward Medicine Ball Throw Shoulders · Beginner Beginner plyometrics exercise targeting shoulders

Catch and Overhead Throw Lats · Beginner Beginner plyometrics exercise targeting lats, abdominals, chest, shoulders

Chest Push (multiple response) Chest · Beginner Beginner plyometrics exercise targeting chest, abdominals, shoulders, triceps

Chest Push (single response) Chest · Beginner Beginner plyometrics exercise targeting chest, abdominals, shoulders, triceps

Chest Push from 3 point stance Chest · Beginner Beginner plyometrics exercise targeting chest, abdominals, shoulders, triceps

Chest Push with Run Release Chest · Beginner Beginner plyometrics exercise targeting chest, abdominals, shoulders, triceps

Medicine Ball Chest Pass Chest · Beginner Beginner plyometrics exercise targeting chest, shoulders, triceps

Medicine Ball Full Twist Abdominals · Beginner Beginner plyometrics exercise targeting abdominals, shoulders

Medicine Ball Scoop Throw Shoulders · Beginner Beginner plyometrics exercise targeting shoulders, abdominals, hamstrings, quadriceps

Overhead Slam Lats · Beginner Beginner plyometrics exercise targeting lats

Return Push from Stance Shoulders · Beginner Beginner plyometrics exercise targeting shoulders, chest, triceps

Standing Two-Arm Overhead Throw Shoulders · Beginner Beginner plyometrics exercise targeting shoulders, chest, lats

Supine Chest Throw Triceps · Beginner Beginner plyometrics exercise targeting triceps, chest, shoulders

Supine One-Arm Overhead Throw Abdominals · Beginner Beginner plyometrics exercise targeting abdominals, chest, lats, shoulders

Supine Two-Arm Overhead Throw Abdominals · Beginner Beginner plyometrics exercise targeting abdominals, chest, lats, shoulders