Plyometric Workout Routine 
With Sample Workouts

A jump training plyometric workout routine is a great way to improve explosive speed and power while also burning calories and melting away fat. 

You can incorporate plyometrics into your current workout plan for an extra challenge and because of the fast paced high intensity, you can use this plyometric routine as a body weight circuit training workout. 



Plyometric Workout Routine Jump Training

Since plyometric exercises mimic the motions used in many sports, they are a great way for any athlete to develop powerful muscles and improve power, speed, and performance.

Before you begin a plyometric workout plan be sure to review our guide to plyometrics - the risks, benefits, and important safety tips.


Skaters

Exercise Instructions:

  • Begin with your feet a little wider than shoulder width apart, arms down at your sides. Bend your knees into a half-squat and lean forward slightly, keeping  your back straight.
  • Hop a few feet to the right, landing on your right foot and bringing your left leg behind your right leg, past the ankle until it is almost straight and your toe touches the floor lightly.

  • At the same time, bring your left arm up in front of your chest and repeat jumping to the left, extending your right leg behind and bringing your right arm up.

  • Continue moving side-to-side for desired time or number or reps.


Jumping Jacks

Exercise Instructions:

  • Stand straight with feet together and arms down at your sides.
  • Jump up, spreading your legs and landing with your feet about 3 feet apart.
  • At the same time, extend your arms over your head, touching your fingertips together.
  • Jump up again, landing in starting position.
  • For greater intensity, add a squat at the end of each movement (jump out – squat – jump back in – squat) 



Box Jumps

Exercise Instructions:

  • For this exercise, it is important that you choose a box that is an appropriate height for your fitness and strength level. Begin with 6 inches, and increase as you improve.
  • Stand behind the box, toes pointing forward and feet about hip-width apart.
  • Lower into a half squat and jump up onto the box.
  • Step back down, one foot at a time. DO NOT jump off the box.
  • Repeat for desired time or number of reps.


Lateral Box Jumps

Exercise Instructions:

  • Stand with the box on your right side.
  • Lower into a half-squat and jump sideways onto the box.
  • Step down one foot at a time.
  • Repeat for desired amount of time or number or reps.
  • Switch sides.


Cone Jumps

Exercise Instructions:

  • Stand a few inches away from a small cone placed on the floor on your right side.
  • Lower into a half-squat and hop to the right, jumping over the cone, landing on both feet at the same time.
  • Repeat, this time jumping to the left.

**If this exercise is too difficult, use a shorter object or land one foot at a time until your strength and power increase enough to do a two-footed jump.


Long Jumps/ Broad Jumps

  • For this exercise you will need a lot of open space. Stand with your feet a couple of inches apart, arms down at your sides.
  • Lower into a squat and jump forward as far as you can, bringing your arms up in front of you (or above your head if you are able).
  • Land carefully with knees bent.
  • Continue jumping forward.

**If you do not have a lot of available space, you can modify this exercise by performing a two foot jump. Begin with your feet about hip-width apart, bend into a half-squat, and jump up as high as you can, landing on both feet. Repeat.


Squat Jumps

Exercise Instructions:

  • Stand with your feet a few inches apart
  • Squat down as low as low as possible while still maintaining proper form
  • Jump up as high as you can, stretching your arms straight up over your head. If you find this too difficult at first, eliminate the arm movement and just keep your elbows bent close to your sides.
  • Land carefully, lower back into a squat, and then immediately jump back up.

**For increased intensity, hold a medicine ball in front of you while performing this movement. For an even greater challenge, toss the ball up into the air as you are jumping and then catch it before lowering back down into the squat.


plyometric squat jumpKim Demonstrating a Plyometric Squat Jump

Tuck Jump

Exercise Instructions:

  • Stand with your feet about shoulder-width apart and arms down at your sides and knees slightly bent.
  • Jump up as high as you can, swinging your arms up and bringing your knees to your chest.
  • Land softly on the balls of your feet, bend your knees and immediately jump again.
  • Repeat for desired amount of time or number of reps.



Clap/Plyo Push-Ups

Exercise Instructions:

  • Begin in proper push-up position.
  • Lower your  body down, then push up with enough power to lift your hands off the floor.
  • Clap your hands together if possible, then place them back down in front of you and repeat the movement.
  • If this is too difficult, begin by pushing up explosively and lifting one hand off the floor until you develop the strength, balance, and speed to perform the full movement. Lower back down and repeat with other arm.


Lunge Jumps

  • Begin in a proper lunge position with your right leg forward and your left leg back.
  • Jump explosively into the air, switching legs so that you land with your left leg forward and your right leg back.
  • Lower into lunge position and repeat movement.
  • Continue jumping, remembering to switch sides for desired time or number of reps.


**If you find this too difficult or too stressful on your knees, you can modify the movement by doing a scissor jump instead.  Stand with your feet together, jump up and land with your right foot forward and your left foot back. Jump up again, scissoring your legs in the air so you land with your left foot forward and your right foot back. Continue jumping and scissoring your legs for desired amount of time or number of reps.



Plyo Mountain Climbers

Exercise Instructions:

  • Begin in push-up  position.
  • Bend your right knee toward your right elbow, keeping your left leg extended.
  • In an explosive movement, lift both feet off the ground as you switch legs, landing with your left leg forward and your right leg back.
  • Continue switching legs for desired amount of time or number of reps.

**As a variation, begin in pushup position and jump both legs in toward chest. Jump legs back out to starting position and repeat, continuing to bring your legs in and out for desired time or number of reps.

 

plyometric mountain exercise


Burpees

Exercise Instructions:

This is a move advanced exercise and should not be performed until you have adequate strength to maintain proper form throughout the entire movement.

  • Stand with your feet about shoulder-width apart, arms down at your sides.
  • Squat down to the floor, placing your hands on the ground in front of you.
  • Jump both of your legs back into a plank position.
  • Lower chest down and back up to perform one push-up.
  • Jump both feet back in toward chest.
  • Stand up, jump as high as you can, lifting your arms above your head.
  • Land lightly and repeat


Ring Jumps

Exercise Instructions:

  • Place 4 rings or hoops on the ground so they form a square.
  • Step into the first ring and stand with your feet about hip-width apart.
  • Using a two-footed jump, hop forward, landing in the second ring.
  • Next, hop to the left, landing in the third ring.
  • Now, jump backwards, landing in the fourth ring.
  • Finally, jump to the right, landing back in the first ring.
  • Continue jumping the square for desired amount of time or number of reps. 


Depth Jump

Exercise Instructions:

  • Stand on a box, step, or sturdy bench. The height will depend on your muscle strength, but it can be anywhere from 1-3 feet.
  • Step quickly off the box (do not jump off) landing in a half-squat position.
  • Immediately, jump as high as you can into the air, swinging your arms for momentum.
  • Land with your knees bent.
  • Get back onto the box and repeat.



Medicine Ball Toss

Exercise Instructions:

This is a great exercise to do with a partner; however, it can also be done against a wall.

  • Stand with your feet about shoulder-width apart and bend your knees slightly for balance and stability.
  • Hold a medicine ball with both hands in front of your chest, palms facing each other.
  • Toss the ball quickly and forcefully against the wall, making sure to extend your arms straight out in front of you.
  • Catch the ball and bring it back towards your body.
  • Repeat for desired amount of time or number of reps.


Medicine Ball Toss with Side Twist

Exercise Instructions:

  • Stand with your left side toward the wall, feet shoulder-width apart and knees slightly bent.
  • Hold a medicine ball with both hands in front of your chest, palms facing each other.
  • Twist your torso to the right as you toss the ball against the wall, keeping your lower body stationary.
  • Catch the ball and bring it back towards your body.
  • Repeat for desired amount of time or number of reps.


plyometric medicine ball twist


Plyometric Workout Routine - Sample Workouts

Perform each exercise as quickly and explosively as possible. Rest for 15-30 seconds between exercises, and a full 60 seconds before repeating the circuit.

Beginner Plyometric Workout Routine #1


10 Squat jumps

15 seconds Rest

10 Tuck Jumps

15 seconds Rest

10 Low Box Jumps

15 seconds Rest

10 Medicine Ball Toss


Beginner Plyometric Workout Routine #2


20 Jumping Jacks

15 seconds rest

20 Skaters

15 seconds rest

10 Long/Broad Jump or Two-Footed Jump

15 seconds rest

10 Lateral jumps



Beginner Plyometric Workout Routine #3


10 Scissor Jumps

15 seconds rest

10 Rounds of Ring Jump

15 seconds rest

10 Depth Jumps

 


plyometric leaping exercise

Intermediate Plyometric Workout #1

 

10 Lunge Jumps

15 seconds rest

10 Depth Jumps

15 seconds rest

10 Box Jumps

15 seconds rest

10 Medicine Ball Toss

Intermediate Plyometric Workout #2


10 Squat Jumps

15 seconds rest

10 Rounds Ring Jumps

15 seconds rest

10 Medicine Ball Toss With Twist

15 seconds rest

10 Plyo Mountain Climbers

Intermediate Plyometric Workout #3


10 Depth Jumps

15 seconds rest

10 Long Jumps or Two-Footed Jumps

15 seconds rest

10 Cone Jumps


Advanced Plyometric Workout #1

10 Squat Jumps with Ball Toss

15 seconds rest

10 Box Jumps

15 seconds rest

10 Lateral Jumps

15 seconds rest

10 Plyo or Two-Footed Mountain Climbers

Advanced Plyometric Workout #2

10 Burpees

15 seconds rest

10 Depth Jumps

15 seconds rest

10 Lateral Jumps

15 seconds rest

10 Plyo Push-ups

Advanced Plyometric Workout #3

10 Burpees

15 seconds rest

10 Tuck Jumps

15 seconds rest

10 Cone Jumps  (use as high a cone or barrier as possible)

15 seconds rest

10 Plyo Push-ups


Other pages that might interest you:



I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or ideas you would like to share, feel free to contact me or visit our Q&A forum



» » Plyometric Workout Routine


Join the Health and Fitness 
Conversation on Our Fitness House Facebook 

KIM'S FITNESS TIPS

Ask Kim Mulligan Your Fitness Questions

Daily Tips for Staying Healthy and Fit

Printable Workouts and Diet/Food Lists and Charts

Recent Articles

  1. Standing Dumbbell Fly for a Great Set of Shoulders

    Aug 04, 18 08:51 AM

    Learn how the dumbbell fly can make you stronger, more flexible, and improve your posture. Follow our image illustrated instructions to achieve maximum results.

    Read More

  2. 5 Minute Workout to Gear your Metabolism Higher

    Jul 01, 18 02:46 PM

    See how an intense 5 minute workout can help you build muscle and burn fat when you're short on time and need a quick workout fix.

    Read More

  3. Post Workout Meal - Refuel with the Right Stuff

    Jun 20, 18 06:16 AM

    See how your post workout meal could be the most important meal of the day. Nutrition and exercise go hand in hand.

    Read More