Category Archives: Plyometrics

Plyometric Medicine Ball Exercises

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Forward ab throw

Kneel on the floor / ground holding a medicine ball behind your head with both arms. Use your abdominals to throw it forward. Motion requires a bend at the waist and follow through with your arms.

Medicine ball sit-ups

Starting position for lead partner is sitting on the floor / ground, legs on the floor shoulder width apart and flexed at a 90 degree angle. Support partner stands 1.5 to 2 meters ( 5 to 6 feet) in front of lead partner holding medicine ball.

Support partner passes medicine ball to lead partner and allows the weight of the ball to push the upper body back and down. When the lower back touches the floor (do not wait until the shoulders touch), lead partner immediately sits up and performs a chest pass to support partner.

Medicine ball chest toss

Plyometric drills such as this one may be performed using a partner or a wall and a medicine ball that rebounds. Holding the medicine ball at chest level, throw the ball forward with a pushing motion. Keep your arms slightly extended following release.

After ball rebounds off the wall or your partner returns it, catch the ball with your arms extended, swing the weight and momentum of ball as resistance against flexing arms. Repeat throw.

Drop push-up

Starting position is kneeling on the floor / ground with torso perpendicular to the floor. Keeping your torso straight, lean forward catching body with hands. Hands should be wider than shoulder-width apart and flexed.

Side ab throw

Plyometric exercises such as this one may be performed using a partner or a wall and a medicine ball that rebounds. Stand with one side of your body toward the wall or your partner, holding the medicine ball on the opposite side.

With a sideways motion at waist level, throw the ball across the body toward your partner or the wall. The torque should come from your waist. Stay in this position to catch the ball when it is returned and swing back into the starting position to repeat the throw.

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Box Jumps – Plyometrics

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How to do them:

* Stand about one shoulder width from the box. The box should be between 1 and 2 ft high. Start with your legs fully extended and let your arms hang relaxed. Keep your abs tight during the entire exercise, (slightly contracted) and stand as upright as possible. If you are a gymnast, you can also to this with the arms extended over head, like if you were preparing for a static handstand. (see handstand tutorial)

* Do a half-squat and keep your upper body as upright as possible. Try not to strike out with the arms too much. (a small arm strike is OK though) Bend your knees between 30° and 45° Don’t sit down too far. Don’t rest in the half-squat position. You have to jump off immediately. That’s what plyometrics is all about. It should feel like if you were letting yourself fall into a half-squat position and then bounce off and jump onto the box.

* Jump onto the box. Extend your legs and your ankles. Keep your abs tight and your upper body as upright as possible. (head up) Don’t whip your trunk. You can swing your arms a little, but the strength should come from the legs. If you do the gymnastic box jump variation with the arms extended over head, then keep your elbows fully extended and the finger tips as high as possible.

* Land as soft as possible. The balls of the feet touch the box first. (not heels first)

Important Tips:

* Do 10 to 25 repetitions. (a few sets) The box jump is an exercise for reactive leg strength, and not an endurance exercise. Typical pulse for this exercise 150 bps.

* Don’t forget to stretch your quadriceps.

* Stop if knees or your achilles tendon hurt.

* The box jump is the ideal exercise for gymnastics who are seeking higher flips.

To see it in action, check me out in the video below performing a Box Jump.

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Plyometric Drills

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Split squat jump
Intensity / Direction: Low / vertical.
Description: Start with legs shoulder-width apart, arms slightly behind body. Using legs and arms to propel your body, jump upward and as far forward as possible. Land on right foot and immediately jump off right foot and land on left foot.

Immediately jump off left foot and land on both feet. When performing next set, land on left foot first, switching to right then both feet. Repeat until all repetitions are completed. Try to travel as far as possible between each jump.

Cycled split squat jump
Intensity / Direction: Low / vertical.
Description: Start in lunge position. Explosively jump off front leg using calves of back leg to propel body upward. While in midair, switch legs so back leg is in front during landing.

Land in lunge position and immediately repeat jump switching legs each time. Keep arms at side during entire movement.

Single leg tuck
Intensity / Direction: High / vertical.
Description: Stand on one leg, arms slightly behind body. Using arms and leg, propel body upward as high as possible.

Double leg tuck jump
Intensity / Direction: Medium / vertical.
Description: Performed the same as a Pike Jump, but knees are brought toward chest while in midair and knees are quickly grasped with arms. Upon landing repeat jump until all repetitions are complete.

Double leg vertical power jump
Intensity / Direction: High / vertical.
Description: Start in squat position with your arms slightly behind your body. Using arms and legs, explosively jump as high as possible while reaching upward. Land and repeat immediately; repeat jump until all repetitions are complete. No extra jumps in between repetitions are allowed.

Single leg vertical power jump
Intensity / Direction: High / vertical.
Description: Stand on one leg, arms slightly behind body. Using arms and legs, propel your body upward as high as possible while reaching upward with one or both arms. Land on one leg and immediately repeat jump until all plyometric exercises are complete. Perform exercise on other leg. No extra jumps in between repetitions are allowed.

Front hurdle hop
Multiple Jumps And Hops

Double leg hop
Intensity / Direction: Medium / horizontal with a vertical component.
Description: Start with feet shoulder-width apart, arms at sides. Jump up and as far forward as possible. Bring your feet toward buttocks while in midair. Land and repeat jump until all repetitions are completed. Goal: to achieve maximum distance.

Single leg hop
Intensity / Direction: High / horizontal with a vertical component.
Description: Place one foot ahead of the other, as if taking a step. Rock onto front leg and push off (e.g., right foot). Bring knee of push-off leg up and as high as possible.

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