You won’t be tested on the step-by-step instructions for each plyometric drill, but it’s important to be familiar with all of them. Keep in mind that different strength and conditioning coaches may use various names for the same exercises.
Intensity: Low
Direction of jump: Vertical
Instructions: Start in an upright stance with feet shoulder-width apart. Use no or double arm swing. Begin with a slight countermovement, hop up using the ankle joint, and land back in the same position. Repeat rapidly with minimal delay. This drill should be performed without forward, backward, or lateral movement.
Intensity: Medium
Direction of jump: Vertical
Instructions: Stand on one foot with the non-jumping leg held with the knee bent. Use no or double arm swing. Begin with a slight countermovement, hop up using the ankle joint, and land back on the same foot. Repeat several times, then switch legs. Avoid horizontal or lateral movement.
Intensity: Low
Direction of jump: Vertical
**Instructions: **Begin in a squat position with thighs just above parallel to the ground. Feet should be shoulder-width apart, and hands interlocked behind the head. Perform an explosive vertical jump and land back in the squat position. Immediately repeat the jump.
Intensity: Low
Direction of jump: Vertical
Instructions: Stand in a comfortable upright stance with feet shoulder-width apart. Use double arm swing and reach at the top of the jump. Begin with a countermovement, jump explosively upward to reach a target or object, then land in the starting position and immediately repeat.
Intensity: Medium
Direction of jump: Vertical
Instructions: Start in an upright stance with feet shoulder-width apart. Use a double arm swing. Begin with a countermovement, jump up explosively and pull both knees to the chest, quickly grasp the knees, and release before landing. Land in the starting position and immediately repeat.
Intensity: Medium
Direction of jump: Vertical
Instructions: Start in a lunge position with one leg forward (hip and knee at approximately 90°) and the other behind the body. Use double arm swing or none. Begin with a countermovement, jump vertically, and land in the same lunge position. After completing a set, rest and switch legs.
Intensity: High
Direction of jump: Vertical
Instructions: Begin in a lunge position. Use a countermovement to jump explosively, switching leg positions in mid-air. Land with the opposite leg forward and immediately repeat. Make sure the lunge is not too deep to preserve stretch-shortening cycle efficiency.
Intensity: High
Direction of jump: Vertical
Instructions: Stand on one leg with the opposite knee bent. Use a double arm swing. Begin with a countermovement, jump up explosively, pull the knee of the jumping leg to the chest, grasp it with both hands, then release and land on the same foot. Repeat with the opposite leg after a rest.
Intensity: High
Direction of jump: Vertical
Instructions: Start in a comfortable upright stance with feet shoulder-width apart. Use a double arm swing. Perform a countermovement, jump up explosively, keep legs straight and together, and try to lift them in front while reaching to touch the toes with the hands. Land in the starting position and immediately repeat.
Intensity: Low
Direction of jump: Vertical
Instructions: Stand upright with feet shoulder-width apart. Use a double arm swing. Begin with a countermovement and explosively jump upward, using both arms to reach for a target. Land softly in the starting position and allow recovery time between jumps before repeating.
Intensity: High
Direction of jump: Vertical
Instructions: Stand on one foot with the opposite knee flexed. Use a double arm swing. Perform a countermovement and jump upward, reaching for a target. Land on the same leg and allow recovery time before repeating. Switch legs after a brief rest.
Intensity: Medium
Direction of jump: Horizontal and Vertical
Instructions: Stand upright with feet shoulder-width apart. Use a double arm swing. Perform a countermovement and jump over a barrier (like a cone or hurdle) with both legs, using hip and knee flexion. Keep knees and feet together. Land and recover before repeating. Barrier height can be increased over time.
Intensity: Low
Direction of jump: Horizontal
Instructions: Stand upright with feet shoulder-width apart. Use a double arm swing. Begin with a countermovement and jump forward and up, aiming for maximum horizontal distance. Land on both feet and recover before repeating.
Intensity: Medium
Direction of jump: Horizontal and Vertical
Instructions: Start in a comfortable stance. Use a countermovement and jump forward repeatedly as far as possible. Use hip and knee extension. Land and immediately repeat the hop.
Intensity: High
Direction of jump: Diagonal
Instructions: Set up hurdles in a zigzag pattern (18–24 inches apart). Begin with feet shoulder-width apart, elbows at 90°. Use a double arm swing and countermovement. Jump diagonally over each hurdle, landing and immediately changing direction. Keep repeating the pattern. Can be made easier by using a straight line or hopping with one leg.
Intensity: High
Direction of jump: Horizontal and Vertical
Instructions: Stand on one foot with the other leg flexed. Use a countermovement and double arm swing. Jump forward explosively, land on the same leg, and repeat. Perform reps on one leg before switching.
Intensity: Medium
Direction of jump: Horizontal and Vertical
Instructions: Set two cones or hurdles in a row. Start with feet shoulder-width apart. Use a countermovement and jump over the first, then immediately over the second barrier. Use both legs, keeping knees together. Rest after each sequence.
Intensity: Medium
Direction of jump: Lateral and Vertical
Instructions: With the barrier to one side, stand in an upright stance. Use a double arm swing and countermovement. Jump sideways over the barrier with both legs, keeping knees and feet together. Land on the opposite side and repeat in the other direction.
Intensity: High
Direction of jump: Lateral and Vertical
Instructions: Set up four hurdles in two pairs, each pair 12 inches apart and 18 inches between pairs. Start standing on the right foot with the non-jumping leg flexed. Use a countermovement and double arm swing.
Movement pattern:
Jump left over the first hurdle with the right foot.
Land on the right foot and immediately hop over the next.
Land on the right foot and hop over the final two.
Land on the left foot and repeat the full pattern, now leading with the left.
Continue alternating legs through the pattern.
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