Plyometric Exercises

by tinareale on November 22, 2011

Plyometrics sounds super fancy, but basically it means jumping around like a crazy person. Why would you want to jump around like a crazy person? Well, I love plyometric training for quite a few reasons:

  • they get my heart rate going to add a cardiovascular component to my strength workouts – and thus burn more calories
  • they never fail to make my workout more challenging – you have to push out of the comfort zone to see results after all!
  • the powerful movements strengthen my body to help improve performance in activities like running
  • they make a fun addition to strength training – who doesn’t like to skip and hop?
  • they use bodyweight and are extremely versatile

Ready to see my ten favorites?! I hope so…because that’s what you’re getting. This isn’t one of those choose your own story books. Although, how cool would that be?!



I love to hate these little suckers. They work so good! Start standing. Bend down, placing your hands on the ground beneath your shoulders. Pop your feet out behind you to get in a push-up position. Jump your feet back in and jump straight upward. Repeat.

Bench Jumps

bench jump

Stand in front of a sturdy bench, step, or training box that is about 2 feet off the ground. Jump up as high as you can and land softly on the bench. Step back down and repeat.

Speed Skaters

speed skaters

Jump to your right, landing on your right foot and stretching your left arm across your body. Quickly transition to the other side, jumping to your left foot and crossing the right arm across the body. Consistently switch back and forth until finished with the reps.

Squat Jumps

jump squat

Start in a squat position with your butt back, back straight, and knees over the ankles. Jump straight up as high as you can, then land softly lowering back down to a squat. Repeat continuously for reps.

Pop Lunges

pop lunge

Start in a lunge position. Jump up, switching legs in the air, and land softly lowering down into a lunge on the alternate leg. Continue jumping and alternating sides for reps.

Tuck Jumps

tuck jump

Jump up as high as you can, either tucking your knees back (kicking your butt) or pulling them up in front of you towards your chest. Continue for reps.

Power Kicks

power kick

Pull your right knee up towards your chest. Driving down with your right leg, jump and kick forward with your left foot. Repeat on the same leg for reps, then switch sides.

Plie Jacks

plie jack

Start in a low plie squat. Hop up as  high as you can and click your heels in together at the center. Land back in a plie squat. Repeat for reps.

Ski Jumps

ski hop

Stand with both feet together and a slight bend in the knees. Jump as far as you can to one side, landing softly with knees slightly bent and feet still together. Hop back to start and repeat for reps.

Mountain Climbers

mountain climbers

These aren’t technically a plyometric move, but I still love them. Position yourself in a straight arm plank position with arms straight and hands directly below the shoulders. Keep your back, hips, neck in alignment. Alternating sides, bring your knees up towards your chest in a quick and continuous motion.

There you have it! Ten of my favorite drills!


1 Erin November 26, 2011 at 8:45 pm

Wow Tina! I LOVE this post and just printed it out so I can bring out 2 copies: 1 to bring to the gym with me and the other to post at home. I think pylometrics are a lot of fun and always make me work up a sweat. Thank you!!

2 [email protected] November 28, 2011 at 11:14 am

What great alternatives (or additions) to cardio workouts. I’ve tried a few of these exercises before, and have seen just ho hard it can be to use your own body weight as resistance in a workout. I’ll have to give burpies and the ski jumps a shot, they look like they really get your heart rate going, and like you said, switching up workouts is the only way to see progress and change! Thanks!

3 Natalie December 2, 2011 at 12:22 pm

Tina, I love that you post pictures of all the moves you reccomend! Now I feel like I can go out and do it too. Thanks!

4 tinareale December 2, 2011 at 2:15 pm

I’m such a visual person I like giving the pictures. Glad you like having them. :)

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