Also known as jump training is used in different ways, furthermore jump training for most athletes is very important. 

Plyometric exercises requires strong aerobic durability. You have to exert your muscles in short bursts of time. Jump training is mostly used by professional athletes and peak condition individuals. 

Before engaging in these activities know this – plyometrics put a lot of stress on Your joints, muscles, ligaments, knees and ankles.

If You are incorporating plyometrics in Your routine, start with light intensity and work it up gradually.

Athletes perform plyometrics to increase their performance in disciplines like:

  • Volleyball
  • Tennis
  • Basketball
  • American Football
  • Soccer
  • Swimming
  • And All Sports That Requires Explosive Movement


There are different approaches that you can go on with Plyometric training, however how it works is –

Whenever You do series of jumps Your muscles gets stretched, therefore next jumps You will make will get more powerful. Combined with Resistance training, your muscles will look defined and whip them into shape. 

You can’t do Plyometrics every day, Your legs are the biggest muscles in Your body, therefore they need a lot of time to recover. 

You can substitute your weekly “Leg day” with Plyometric training. 

Benefits of Plyometrics:

  • Agility
  • Strength
  • Balance
  • Muscle Power
  • Explosivity

You can also mix things up by not devoting entire training session to Plyometrics, just add some elements from Plyometrics to Your Leg workout. 


There are a lot of benefits that come from doing plyometric or jump training. It’s free and doesn’t require you any equipment. If You want to increase Your overall explosivity that requires leg strength and movement, this is just for You!

Plyometric exercises are well known for strengthening muscles, improving stability, agility and balance. By combining all these abilities, your muscles will be to work more quickly and efficiently.

Plyometrics also helps your cardio. Since plyometrics are much like HIIT cardio training, then We can assume – it burns a lot of calories and improve cardiovascular heath.

Not only that, but it also stretches your muscles so there’s also that. However, it also puts a lot of stress on Your muscles so be careful to not cause harm to Yourself. But if you do everything correctly, there is no reason to worry!

  • Increased Speed And Power
  • Builds Strength 
  • Burning Calories 
  • Increases Muscle Definition
  • 30 Minutes of Plyometric exercising burns about 350 calories 


  • Very High Risk Of Injury
  • Should be avoided in case of chronic disease, or if You had injuries beforehand

All the jumping exercises puts lot of stress on your joints.  If You have medical condition, do not engage in Plyometrics!


  • Start with lower intensity training, don’t go all out on Your first try.
  • After training allow Your muscles to rest for atleast 2-3 days.
  • Do a Warmup session beforehand 10-15 minutes at least. 

Plyometric Exercises

Lateral Box Jumps


Front Box Jumps

Most common plyometric exercise. It is very simple to do. Strengthens glute muscles and quads. Which are essential for jumping power. 

  1. Place Box In Front Of You
  2. Take Squat Position, Feet About Shoulder Width
  3. Squat and Explode Up
  4. Land Softly To Prevent Damaging Knees
  5. Step down, Repeat
  6. When You Get Advanced, Add Weight like Dumbbells in Hands

Weightened Lateral Jumps

Much like the lateral jumps it strengthens Your lateral jumping ability and strength. It also has benefits for alcf muscles and the ankles. 

  • Place barbell on the ground and put a plate on it
  • The bigger the plate the higher the bar
  • Stand about 30 centimeters besides the bar
  • Hold a palte above Your head 
  • Bend Your knees and hop over the bar and back
  • Always land softly


Scissor Jumps

Very similar to jumping lunge. Scissor jump increases glute muscle strength. 

  • Get into lunging position
  • Keep Your back straight and knees and toes forward
  • Land softly and take Your next jump
  • Perform same motion by switching legs all the time

Barbell Squat Jumps

Advanced version to bodyweight squat jumps therefore making it more difficult. Start with light weight to determine Your fitness level.

  • Lift the barbell of the rack, have feet about shoulder width apart
  • Squat down and explode up as You jump up
  • Land softly and perform Your next repetition

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