The Best Plyometric Exercises, According to An Expert

When performed properly, plyometric training can enhance multiple aspects of fitness at once, improving your work capacity, general athleticism, and power output. The big question—what are the best plyometric exercises you can do?

To answer, I enlisted an expert.

Calvin Trieu (@calvintrieu.co) is a coach and content creator with a Master’s degree in Exercise Physiology and who is currently working on his PhD. Trieu also happens to adore all things explosive, so we picked his brain on some of his favorite plyo moves. 

We’re going to explain why these plyometric exercise picks are the best of the bunch and teach you how to do them. Let’s jump in.

First of All: What Are Plyometric Exercises?

Let’s get specific. According to the National Academy of Sports Medicine (NASM) plyometric training is “a quick, powerful movement involving a system of reactive exercises and an eccentric contraction, followed immediately by an explosive concentric contraction … utilizing the stretch-shortening cycle.” 

Spin your head a bit? Us too. In plain English, plyo work uses your muscular system’s reactive, elastic qualities—your fast-twitch muscle fibers, high-octane energy systems, and the like, to produce short bursts of powerful movement. 

NASM also makes an important distinction: Not all power training is plyometric, but all plyometrics train power. 

For example, the power clean, an Olympic lifting cornerstone, is not a plyometric exercise, because it begins from a dead stop with no elastic or pre-loading component. 

But a jump squat is plyometric—you briefly stretch your lower body muscles against tension, then rapidly reverse course. 

Okay, So What are the Benefits of Plyometric Training?

Wander into any NCAA facility and you’ll see athletes of all stripes performing plyometrics or plyo-adjacent training on a regular basis. For general athleticism that improves sport-specific performance, plyo work is second-to-none. 

Other benefits of plyometric training include: 

• Improves bodily coordination and spatial awareness

• Burns lots of calories quickly, if you’re working hard enough

• Primes your body to perform well in other types of exercise

From the expert: “Plyos are a quick way to get warm, prime your body, and move better without needing much (or any) equipment at all,” Trieu says. 

“They’re also easy to scale (modify to suit your experience level) and great for exercising with a partner.” 

What about the science? Well, a 2023 systematic review, which looks at the collective evidence available on a given topic, regards plyometric training as “inducing trivial-to-large effects on physical performance for healthy people, and enhanced performance for athletes…”

Sold? Us too. Here are some of our favorite plyometric exercises, plus a few of Trieu’s go-to’s. 

15 Best Plyometric Exercises (With Form Tips)

• Snap Down
• Supine Med Ball Chest Pass 
• High Knees 
• Broad Jump
• Partner Med Ball Toss 
• Drop Split Squats
• Explosive Push-Up
• Depth Jump
• Medicine Ball Slam
• Box Jump
• Lateral Pogos
• Clapping Push-Up
• Deep Tier Jump Squat
• Power Snatch Balance
• Skipping

1. Snap Down

We like the snap down as a white belt’s introduction to plyometrics. This one helps develop some of the most important qualities in athletic training—deceleration and force absorption.

It’s simple. Stand tall, come up onto your toes, then drop and split your feet into an athletic stance. Land in a half-squat position with your arms swept behind you.

What you need: Nothing but your body. 

Form tips:

• When you land, freeze for a beat and ensure you’re balanced and stable before resetting.

• Pause for a moment at the top of the loading phase as well, balancing on your tippy toes. 

• Look forward and keep your head neutral the entire time; don’t stare at your feet! 

2. Supine Med Ball Chest Press

“This is an easy, simple way to wake up your upper body before a pressing workout,” says Trieu. “Lie on your back, throw the ball upward, catch it, and repeat.” 

What you need: A medium to heavy-weight medicine ball and some open floor space.

Form tips: 

• Bend your legs and plant your feet on the floor to better disperse your weight.

• Focus on catching the ball high and decelerating it with your arms as you bring it down to your chest.

3. High Knees

High knees are basically skipping or hopping with emphasis on leg flexion. This drill will activate your footwork and help prime your hip flexors, which do need to be trained for optimal sprinting mechanics. 

What you need: No equipment required here.

Form tips: 

• Your goal isn’t to pull your knee up as high as you can; doing so will cause your back to round. Lift your leg until it is parallel to the floor with your knee bent at 90 degrees.

• To get your timing right, think about only ever having one foot in contact with the ground at a time. 

4. Broad Jump

There’s almost no better expression of real-world explosive leg power than a jump for distance. If you want to keep your plyo training super simple, start with broad (also called long) jumps. 

What you need: No equipment needed! 

Form tips:

• Sweep your arms behind you as you sink into the half-squat position.

• Keep your head up, don’t look at the floor. Fix your gaze on something ahead of you.

• Intentionally lean forward when you launch yourself into the jump. 

5. Partner Med Ball Toss 

“There are tons of variations to this one,” Trieu explains. “It’s a fun way to prime your muscles and make warming up with a partner both competitive and fun.” 

Your best bet might be the lateral toss, where you and a partner stand side to side and, without turning to face one another, chuck a medicine ball back and forth. 

What you need: A medium to heavy-weight medicine ball, a partner, and about 10 feet of open space. 

Form tips:

• Take a wide and slightly staggered stance to stabilize your core. 

• Think about twisting with your shoulders and hips in sync when you catch or throw the ball. 

6. Drop Split Squat

Good plyometric exercises replicate the positions you’d see an athlete hit on the court or field—oftentimes, that means working with your legs split or staggered. It’s exactly why we like the drop split squat.

Start with your feet together, dip down, come up onto your tippy toes with your knees and hips extended, then split your feet and drop into a lunge position. Hold that, then go again and switch legs. 

What you need: Nothing but some open space, but you can wear a weight vest for this one if you wish.

Form tips:

• Try to keep your hands on your hips or down by your sides the whole time, but you can hold them aloft to the sides for balance if you need.

• Your front knee should be bent at roughly a 90 degree angle, and your back foot heel should be off the ground when you land. 

7. Explosive Push-Up

You may also know these as hand release push-ups or plyo push-ups. From Trieu—”This move technically requires no equipment, but you can do it on a weight bench, against a wall, or on the ground.” Put simply, it’s a scalable option for any upper-body workout. 

You’ll perform a standard push-up, but at the top, shove yourself off the surface you’re bracing against, snapping your elbows into extension. 

What you’ll need: Nothing, but you might consider a pair of wrist wraps, or a weight bench. 

Form tips:

• Make sure you brace your core—your back shouldn’t arch or collapse when you push off.

• Like with regular push-ups, bracing against the wall or a bench will make it easier compared to the floor or even a decline position. Scale accordingly. 

• To add difficulty, you can also throw on a weight vest, or even wrap a resistance band through your hands and around your upper back. 

8. Depth Jump

Depth jumps roll all the qualities of a good plyometric exercise into one. It’s explosive, pre-loads the relevant muscles, and encourages you to maximize your power. 

Standing on a slightly elevated surface forces you to drop down to the ground (the “depth” part) before jumping, pre-loading your muscles eccentrically to contract even harder. 

What you need: A low plyometric box or small riser to descend from—12 to 18 inches is plenty. 

Form tips: 

• Don’t rush to jump up as soon as you land. Sink into a partial squat and throw your arms behind you, fully absorbing the force.

• When you step off the riser, land in a slightly wider and athletic stance. 

9. Medicine Ball Slam

Trieu considers slams a staple plyometric exercise for the upper body. “They light up your whole body,” he explains. “If you’re short on space, stand in place and let it rip.” 

He’s referring to taking a wide stance and slamming the ball down in front of you, rather than tossing it in an arc over your head from side to side. If you can do either, we’d suggest regularly rotating between the two.

What you need: A heavy medicine ball and a few feet of open space, including overhead clearance, to work.

Form tips: 

• Don’t rush with your arms; your power comes from flexing your core and using your legs. Save the “slam” part for the end and “follow through” with your arms. 

• Whether you’re slamming in front or side to side, make sure to reach the ball up high before you throw it, fully extending your lower body. 

10. Box Jump

When it comes to basic plyometrics, you can’t go wrong with the box jump. It never outlives its utility, no matter how fit you are. There’s no better way to get your legs in the game for squats or before a sprint session. 

What you need: A plyometric box or boxes of variable height and several extra feet of overhead clearance. 

Form tips:

• Drop slowly into the start position with your knees and hips bent and your arms hiked out behind you. 

• The goal is not to stomp your feet on the box and land as hard as you can. Jump hard but land softly to protect your joints. 

• You can dismount the box by jumping backward if you feel up to it, step forward off the other side, or take a step back to your starting position. 

11. Lateral Pogos

“These teach you how to get bouncy,” says Trieu. “They’re a great warm-up for priming your feet and ankles.” We like these too, particularly as a pre-game activity before any sport which involves rapid changes in direction. 

It’s simple. Stand with your feet together, hands on your hips, and bounce from left to right without bending your legs. 

What you need: No equipment required for this one.

Form tips:

• Make sure you have sticky shoes and aren’t hopping on slippery terrain like wet grass. 

• Squeeze your hips gently with your hands as a cue to brace your core. 

• Don’t tilt your shoulders from side to side while you hop, keep your upper body mostly level. 

12. Clapping Push-Up

If explosive push-ups are a bit too easy, ante up by adding a clap either in front of your torso or, if you really want to show off, behind your body. 

The clap means you have to push yourself off the floor even harder to give yourself more time, and it also requires more fine motor control to get right. 

What you need: Nothing but your body.

Form tips: 

• Behind-the-back clapping push-ups are incredibly challenging. You might want to put something soft down between your hands in case you mistime things.

• After you hit the clap, replace your hands on the floor and focus hard on deceleration. Don’t go crashing into the bottom of the next push-up. 

13. Deep Tier Jump Squat

This is one of Calvin’s go-tos, and here’s why: “Compared to standard plyometrics, where ground contact time is short, deep tier jumps involve spending a bit more time on the ground and using muscular effort rather than elastic rebound,” he says. 

“They’re great for building strength and control in flexed positions.”

In essence, you’re doing a pulsing bunny hop from a half-squat position, never fully extending your legs or sinking all the way down.

What you need: Just your bodyweight.

Form tips:

• Working in front of a mirror, or turned perpendicularly to it, can help you stay in the right range of motion.

• You only need to leave the ground by an inch or two on these; don’t try to jump as high as you can. 

14. Power Snatch Balance

Olympic lift variations aren’t technically plyometrics, but they’re both in the same ecosystem. If you love working with the barbell (we don’t blame you), try this snatch primer. 

Start with the bar on your back, slowly sink into a partial squat, push into the floor to launch the bar overhead, then drop back into that half squat (that’s what weightlifters call a “power” catch) and suspend it overhead with your arms straight.

What you need: A barbell, some light weight plates if you’re feeling frisky, and a lifting platform is ideal but not mandatory. 

Form tips: 

• The dip-and-drive phase is slow and controlled, but shorter than you think. Use your toes as a guide and stop when your knees are directly above them.

• Your feet should leave the ground slightly when you drive upward.

• When you catch the bar, think about planting your feet at the exact same moment you extend your elbows overhead.  

15. Skipping

Sometimes, simple is best. Trieu likes skipping because it “takes zero equipment, works anywhere, it’s great for coordination, and works as a direct pipeline to better running or sprinting mechanics.” 

This isn’t skipping rope, by the way. We’re going old school. You did it in gym class for a reason; skipping works wonders as a warm-up, and just about anyone can do it.

What you need: Nothing but some open space, turf, or a track.

Form tips: 

• Focus on cadence, not distance. You should find a nice, sustainable rhythm to your footfalls.

• Weave skips in between other warm-up drills, especially ones that activate your upper body. 

Plyometric Workouts for Every Level

You’ve got the exercises. Now you need to put them into practice. Luckily, we’ve cooked up three of the best plyometric workouts for any experience level, based on Trieu’s feedback. Pick the one that matches your level and get to work!

Beginner Plyometric Workout

This workout is meant to introduce you to the athletic demands of plyometric training. Expect to challenge your body in new ways and break a light sweat, but it shouldn’t beat you up. 

Perform three rounds of the following movements, resting 30 seconds between moves and 2 minutes between rounds: 

• Supine medicine ball chest press: 10 reps 

• Skipping: 20 paces 

• Snap down: 5 reps 

• Lateral pogos: 5 taps on each side 

Intermediate Plyometric Workout

This full-body intermediate plyometric workout can work as a standalone training session to burn calories or as a form of active recovery on your off days—it covers all your bases.

Perform 4 rounds, resting 10 seconds between moves, and 2 minutes between rounds: 

• High knees: 10 reps per side 

• Medicine ball slam: 5 slams

• Box jump: 5 jumps 

• Broad jump: 5 jumps 

Advanced Plyometric Workout

For the sportsfolk or anyone who enjoys training like an athlete, go for this workout. It’s a bit more comprehensive, but will really challenge your explosive power output. 

Run through it twice, resting as needed. Let your heart rate come down between the first and second round so you can focus on producing as much force as possible:

• Box jump: 3 jumps 

• Drop split squat: 3 reps per leg 

• Power snatch balance: 3 reps with weight 

• Lateral partner medicine ball toss: 30 seconds with a heavy ball 

Plyometric Exercise Safety and Tips

First things first—plyometric training is not dangerous. It does, however, require more agility and coordination than most other types of strength training. If you don’t typically perform high-impact exercise or ballistic training, check with your physician or physical therapist to make sure you’re good to go.

That said, keep these things in mind when starting plyo: 

Warm Up! 

Rapid, abrupt muscular contractions demand a lot of your body. Make sure you stretch and mobilize the muscles and joints you’re using, particularly your ankles and knees, with static and dynamic stretches before you jump, lunge, throw, and so on. 

Contrary to popular belief, static stretching does not diminish athletic power output as long as you don’t do it right before your actual workout. As long as you give yourself 5-10 minutes of space between stretching and your first plyo move, you’re not hurting anything. 

Progression Looks Different With Plyo

Keep in mind that plyo training isn’t as tidy as, say, powerlifting, where you have a fixed and obvious goal of adding X pounds to your barbell. 

Progressing with plyo work takes many forms; going faster, sure, but you should also take wins where you can find them with your coordination, movement confidence, stability, balance, or keeping your heart rate down. 

To progress your plyo workouts, gradually cut down on rest to improve conditioning. If you’re going to add weight, start very, very small. Anything you do to dial up the difficulty shouldn’t make you slower. 

Dress for the Weather

Since you don’t need fancy gym equipment for most plyometric training, it’s common to take these sessions outdoors. It’s wise, too—studies tell us that exercising outside or in nature can enhance some of the benefits. 

However, slick grass or slippery terrain can spell disaster. Make sure wherever you’re exercising is dry and stable, and that goes for your clothing as well. Foamy walking shoes aren’t your friend here—going barefoot or in socks if possible is a better option. 

You should also wear form-fitting, snug clothes that won’t pull or create any airborne drag. 

Prioritize Recovery

You might be surprised to learn that plyometric training is as much a mental game as it is muscle work. Your central nervous system dictates how fast you can contract your skeletal muscles, and how well you can coordinate yourself in space. 

If you’re mentally fried from a long day at work, hitting the squat rack hard on a regular basis for heavy-duty lifting, or have lots of day-to-day stress, you might struggle to excel with plyo, since these things all draw from the same reservoir of mental acumen. 

Put simply: Don’t force yourself through a plyometric workout if your head isn’t in the game. This is why plyometric training is so commonly prescribed as a warm-up or done in early-morning group settings. 

Who Should (& Shouldn’t) Do Plyometric Training

Plyo training is great, but it’s not for everyone. If you fall into one of the following camps, you might want to try something else, or start with basic bodyweight training before doing anything acrobatic:

• Recovering from an injury

• Have osteoporosis or frailty 

• Cannot replicate the correct technique for multiple repetitions in quick succession

• Have no experience with regular physical activity

Plyometrics aren’t inaccessible, but you do need a baseline level of physical fitness to get the most value out of this style of training. 

On the other hand, if you’re an athlete in the off-season, love CrossFit, HYROX, or other forms of functional fitness, or just want to spice up your workout routine, plyo is right up your alley. 

FAQs About Plyometric Exercises

Let’s unpack some of the most common questions folks tend to have about plyometric training and its benefits. 

Are plyometrics good for fat loss?

Yes—but not because of any special quality. Plyometric training is brief but vigorous, which requires high amounts of energy. It’s akin to HIIT (high-intensity interval training) in that way; consider it a time-effective way to burn calories through exercise, which helps create the deficit you need to lose body fat. 

Can I do plyometrics every day?

If you stick to basic, low-intensity drills with a focus on improving your technique, yes. That said, you’ll find your movement quality probably varies day to day depending on other lifestyle factors, so don’t expect too much from yourself each session. 

Once you’re performing more intense plyometric exercises, two to three times per week is plenty. 

Do I need equipment for plyometrics?

Not by default. Plyo is about moving your body quickly and with intention. Equipment can help you access new movements or add a small amount of resistance (which can actually help you be faster in some cases), but you absolutely do not need a fully-furnished gym to train plyo. Some equipment that can support plyometric exercises, like the ones in this list, includes:

• plyo boxes (naturally)
• resistance bands
• yoga mat
• barbell
• weight plates
• dumbbells
• kettlebells
• medicine ball
• slam ball
• sandbags
• Suspension Trainers™
• jump rope
• weight vest

What’s the difference between HIIT and plyometrics? 

HIIT doesn’t require you to do the ballistic, high-impact moves you’d find in a plyometrics workout. Both styles of training emphasize limited rest periods, and short bursts of vigorous motion. 

References

1. Kons, R.L., Orssatto, L.B.R., Ache-Dias, J. et al. Effects of Plyometric Training on Physical Performance: An Umbrella Review. Sports Med - Open 9, 4 (2023).

2. Boere, K., Lloyd, K., Binsted, G. et al. Exercising is good for the brain but exercising outside is potentially better. Sci Rep 13, 1140 (2023).