Intensity: Low
Direction of jump: Horizontal and Vertical
Instructions: Start with one leg lifted at 90° of hip and knee flexion. Use reciprocal arm action. Perform a countermovement and jump forward and up on the same leg. Land and immediately repeat with the opposite leg. Focus on height and distance per skip.
Intensity: Low
Direction of jump: Vertical and Horizontal
Instructions: Start with one leg lifted at 90° of hip and knee flexion. Use a double arm swing. Jump upward on one leg while lifting the opposite thigh to increase hip flexion. Emphasize vertical height and repeat with the opposite leg.
Intensity: Low
Direction of jump: Backward, Horizontal, and Vertical
Instructions: Start with one leg lifted at 90° of hip and knee flexion. Use a double arm swing. Jump backward and land on the same leg. Flex the hip and knee of the non-skipping leg. Repeat with the opposite leg.
Intensity: Medium
Direction of jump: Vertical and Lateral
Instructions: Start with one leg lifted at 90° of hip and knee flexion. Use reciprocal arm action. Jump laterally on one leg while maintaining the opposite leg in a flexed position. Land and immediately repeat on the same side before switching legs.
Intensity: Medium
Direction of jump: Horizontal and Vertical
Instructions: Start jogging at a comfortable pace. Begin with the left foot forward. Push off the left foot, bringing the right leg forward to a position parallel with the ground and the knee at 90°. Use both arms to assist during takeoff. Land on the right leg and immediately perform the same motion with the opposite leg. Bounding is an exaggerated form of running aimed at maximizing distance per stride.
Intensity: Low
Direction of jump: Vertical
Instructions: Use a plyometric box (6–18 inches). Stand facing the box with one foot on it and the other on the ground. Use the foot on the box to push off and jump vertically. Land back with the same foot on the box and immediately repeat. Use a double arm swing. To increase intensity, raise the box height.
Intensity: Low
Direction of jump: Vertical
Instructions: Same setup as the single-leg push-off. Push off the foot on the box, but land with the opposite foot on the box. Alternate feet on every jump. Keep arm swing controlled and height moderate.
Intensity: Low
Direction of jump: Vertical
Instructions: Stand to one side of the box with one foot on top and one on the ground. Push off the foot on the box and jump vertically. Land with the same foot on the box and repeat. Switch sides after completing reps. Begin with 6" box height.
Intensity: Medium
Direction of jump: Vertical
Instructions: Same setup as lateral push-off, but now jump over the box side-to-side. Land with the opposite foot on the opposite side of the box. Use double arm swing and keep foot placement precise. Alternate sides on each rep.
Intensity: Low
Direction of jump: Vertical and Slightly Horizontal
Instructions: Face the box in a squat stance with feet shoulder-width apart. Perform a countermovement and jump onto the top of the box using both legs. Land in a half-squat and step down before repeating. Begin with box heights between 6–42 inches.
Intensity: High
Direction of jump: Vertical and Slightly Horizontal
Instructions: Same movement as the double-leg version but performed on one leg. Start standing on one leg in front of the box. Jump up using the single leg, land softly in a half-squat on that same leg, step down, and repeat. Increase box height for more difficulty.
Intensity: Medium
Direction of jump: Vertical and Slightly Horizontal
Instructions: Face the box in a half-squat position with hands behind head. Perform a vertical jump onto the box, land in a half-squat, step down, and repeat. Focus on controlled form rather than maximal height. Great for reinforcing squat positioning and power.
Intensity: Medium
Direction of jump: Vertical and Slightly Horizontal
Instructions: Stand to the side of a plyometric box in a comfortable stance. Perform a countermovement and jump onto the box using both legs. Land in a half-squat, then step down and repeat from the opposite side. Begin with a 6-inch (15 cm) box and increase height as needed.
Intensity: Medium
Direction of jump: Vertical
Instructions: Stand on top of a plyometric box (12–42 inches). Step off the box and land on the floor with both feet, absorbing the force with bent knees. Pause momentarily, then step back up and repeat. Maintain good posture on landing and avoid jumping or lowering the center of gravity before stepping off.
Intensity: High
Direction of jump: Vertical
Instructions: Step off a box (12–42 inches) and land with both feet. Immediately jump vertically as high as possible, using a countermovement. Keep time on the ground short and minimize forward movement. Start with a box height of 12 inches (30 cm) and increase as tolerated.
Intensity: High
Direction of jump: Vertical and Horizontal
Instructions: Use two boxes of equal or varied height. Step off the first box, land on the ground, and immediately jump forward onto the second box. Begin with the boxes placed 24 inches (61 cm) apart. Focus on minimizing ground contact time and maintaining proper alignment.
Intensity: High
Direction of jump: Vertical
Instructions: Step off a box and land in a squat position (hip and knee joints at 90°). Immediately jump vertically as high as possible, aiming to land again in the same squat position. Use minimal horizontal movement. Maintain form and minimize ground contact time.
Intensity: High
Direction of jump: Vertical and Lateral
Instructions: Step off a box and land on both feet. At the moment of landing, a partner signals left or right. Immediately sprint in the signaled direction. Emphasize a quick response and lateral explosion. Maintain a stable torso and short ground contact.
Intensity: High
Direction of jump: Vertical and horizontal
Instructions: Stand upright on a plyometric box with feet shoulder-width apart and toes near the edge. Step off the box and land on both feet. Immediately jump forward as far as possible upon landing. Minimize ground contact time. Increase box height for more intensity. Start with a 12-inch box.
Intensity: High
Direction of jump: Vertical and horizontal
Instructions: Stand upright on a plyometric box with feet shoulder-width apart and toes near the edge. Step off the box and land on both feet. Jump upward as high as possible while turning 180° to land facing the opposite direction. Minimize ground contact time. Start with a 12-inch box.
Intensity: High
Direction of jump: Vertical
Instructions: Stand upright on a plyometric box with feet shoulder-width apart and toes near the edge. Step off the box and land on one foot. Immediately jump as high as possible with the same leg. Perform only if experienced with other depth jump variations. Start with a 12-inch box.
Intensity: Low
Direction of throw: Forward
Instructions: Stand upright, feet shoulder-width apart, facing a partner or rebounder 10 feet away. Hold the ball at chest level with elbows flexed. Throw the ball by extending the elbows, using both arms. Catch the return and repeat. Start with a 2-pound ball and increase as needed.
Intensity: Low
Direction of throw: Forward and down
Instructions: Stand upright, feet shoulder-width apart, facing a partner or rebounder 10 feet away. Raise the ball overhead. Throw the ball downward to the rebounder/partner. Catch the return and repeat, or bounce the ball on the ground for a rebound catch. Start with a 2-pound ball and increase as needed.
Intensity: Low
Direction of throw: Forward and diagonal
Instructions: Stand upright, feet shoulder-width apart, facing a partner or rebounder 10 feet away. Raise the ball over one shoulder with elbows flexed. Throw the ball diagonally over the shoulder. Catch the return over the opposite shoulder and repeat. Start with a 2-pound ball and increase as needed.
Intensity: Medium
Direction of throw: Forward
Instructions: Stand upright, feet shoulder-width apart, facing a partner or rebounder 10 feet away. Raise the ball in one hand to 90° shoulder abduction and 90° elbow flexion. Throw the ball using one arm to the partner/rebounder. Catch the return and repeat. Increase intensity by using a heavier ball. Start with a 1-pound ball.
Intensity: High
Direction of throw: Upward
Instructions: Lie on the ground with elbows extended and shoulders at 90° flexion. Have a partner drop the ball from above. Catch the ball and immediately throw it back to the partner. Start with a 2-pound ball and a 12-inch box for height.
Intensity: Medium
Direction of movement: Vertical
Instructions: Lie in a push-up position with hands on the medicine ball and elbows extended. Lower the chest by dropping the hands off the ball. Explosively push up and place hands back on the ball. Begin with a 5-pound ball.
Intensity: Medium
Instructions: Sit on the ground with your trunk at a 45° angle. Catch the ball from your partner. Allow minimal trunk extension and immediately return the ball to the partner. Start with a 2-pound ball and increase weight as needed. Focus on abdominal engagement to return the ball.
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