What are Plyometric Exercises? Training for any outdoor sport!




What are Plyometric Exercises? Training for any outdoor sport!

What are Plyometric Exercises?

Plyometric exercises, aka "plyos," are a type of high-intensity training designed to increase muscle power, speed, and strength. Exercises involve explosive movements that engage multiple muscle groups simultaneously, enhancing the neuromuscular system's efficiency. 

Explosive Movements:

Plyometrics involve quick, powerful movements, typically through jumping, bounding, or hopping.

The goal is to exert maximum force in short intervals of time, focusing on the stretch-shortening cycle of muscles.

Types of Plyometric Exercises:

Jumping: Box jumps, tuck jumps, squat jumps, and broad jumps.

Bounding: Skipping, single-leg hops, and alternate leg bounds.

Throwing: Medicine ball throws, overhead slams, and chest passes.

Upper Body: Clap push-ups, plyometric push-ups, and medicine ball push-ups.


Improved Power and Speed: enhances the ability to generate force rapidly, beneficial for sports requiring quick, explosive actions like basketball, volleyball, and track and field.

Increased Muscle Strength: strengthens muscles, tendons, and ligaments, reducing the risk of injury and improving overall athletic performance.

Better Coordination and Balance: improves neuromuscular coordination, agility, and balance, essential for sports and daily activities.

Enhanced Endurance: boosts cardiovascular health and endurance due to the high-intensity nature of the workouts.

Safety and Considerations

Proper Warm-up: a thorough warm-up is crucial to prepare the muscles and joints, reducing the risk of injury.

Technique: focus on proper form and technique to avoid strain or injury. Start with lower intensity and gradually increase as strength and proficiency improve.

Progression: gradually progress in intensity and volume to allow the body to adapt. Begin with basic movements before advancing to more complex exercises.

Surface: perform plyometrics on a shock-absorbing surface like grass, rubber mats, or gym floors to reduce impact on joints.

Sample Plyometric Routine

Warm-Up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks).


Box Jumps: 3 sets of 10 reps.

Lateral Bounds: 3 sets of 15 reps per side.

Medicine Ball Slams: 3 sets of 12 reps.

Clap Push-Ups: 3 sets of 8 reps.

Cool Down: 5-10 minutes of stretching and light aerobic activity.

The best upper body plyometric exercises for speed and power are: medicine ball “shot” put/chest pass, rotational med ball throw, underhand med ball throw, and explosive push ups; if you want to focus on your lower body, consider: the box jump, broad jump, drop jumps, and single leg hops.

Plyometric exercises are a valuable component of any athletic training program, enhancing performance and fitness. 

For more detailed information and specific exercise examples, check out ExRx: https://exrx.net/, and National Academy of Sports Medicine: https://blog.nasm.org/fitness/developing-power-in-everyday-athletes-with-plyometrics

Don't want to miss anything?

Get weekly updates on the newest gear stories, sports and tips right in your mailbox.


Download the App
on iPhone and Android.

Make your orders and sales faster with our crossplatform application

App StoreGoogle Pay
App Design