You won’t be tested on the step-by-step instructions for each plyometric drill, but you should be familiar with all of them. Also note that different strength and conditioning coaches may use different names for the same exercise.

Double-leg ankle hop

Intensity: Low

Direction of jump: Vertical

Instructions: Start in an upright stance with feet shoulder-width apart. Use no arm swing or a double arm swing. Begin with a slight countermovement, hop upward using the ankle joint, and land back in the same position. Repeat rapidly with minimal ground contact time. Perform this drill without any forward, backward, or lateral movement.

Single-leg ankle hop

Intensity: Medium

Direction of jump: Vertical

Instructions: Stand on one foot with the non-jumping leg held up and the knee bent. Use no arm swing or a double arm swing. Begin with a slight countermovement, hop upward using the ankle joint, and land back on the same foot. Repeat several times, then switch legs. Avoid any horizontal or lateral movement.

Squat jump

Intensity: Low

Direction of jump: Vertical

Instructions: Begin in a squat position with thighs just above parallel to the ground. Keep your feet shoulder-width apart, and interlock your hands behind your head. Perform an explosive vertical jump and land back in the squat position. Immediately repeat the jump.

Jump and reach

Intensity: Low

Direction of jump: Vertical

Instructions: Stand upright with feet shoulder-width apart. Use a 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.

Double-leg tuck jump

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 explosively, and pull both knees toward your chest. Quickly grasp the knees, then release before landing. Land in the starting position and immediately repeat.

Split squat jump

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 leg behind the body. Use a double arm swing or no arm swing. Begin with a countermovement, jump vertically, and land back in the same lunge position. After completing a set, rest and switch legs.

Cycled split squat jump

Intensity: High

Direction of jump: Vertical

Instructions: Begin in a lunge position. Use a countermovement to jump explosively and switch leg positions in mid-air. Land with the opposite leg forward and immediately repeat. Keep the lunge from becoming too deep so you preserve stretch-shortening cycle efficiency.

Single-leg tuck jump

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 explosively, and pull the knee of the jumping leg toward your chest. Grasp it with both hands, then release and land on the same foot. After a rest, repeat on the opposite leg.

Pike jump

Intensity: High

Direction of jump: Vertical

Instructions: Start in an upright stance with feet shoulder-width apart. Use a double arm swing. Perform a countermovement, then jump explosively. Keep your legs straight and together, and lift them in front of you while reaching to touch your toes with your hands. Land in the starting position and immediately repeat.

Jump and reach (with Recovery)

Intensity: Low

Direction of jump: Vertical

Instructions: Stand upright with feet shoulder-width apart. Use a double arm swing. Begin with a countermovement and jump explosively upward, reaching for a target with both arms. Land softly in the starting position, then allow recovery time between jumps before repeating.

Single-leg jump and reach

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, then allow recovery time before repeating. Switch legs after a brief rest.

Jump over barrier

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 (such as a cone or hurdle) using hip and knee flexion. Keep your knees and feet together. Land and recover before repeating. You can increase barrier height over time.

Standing long jump

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.

Multiple forward hops

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. Drive the movement with hip and knee extension. Land and immediately repeat the hop.

Zigzag hops over hurdles

Intensity: High

Direction of jump: Diagonal

Instructions: Set up hurdles in a zigzag pattern (18-24 inches apart). Begin with feet shoulder-width apart and elbows at 90°. Use a double arm swing and a countermovement. Jump diagonally over each hurdle, land, and immediately change direction. Continue repeating the pattern. You can make this drill easier by using a straight line or hopping on one leg.

Single-leg forward hops

Intensity: High

Direction of jump: Horizontal and Vertical

Instructions: Stand on one foot with the other leg flexed. Use a countermovement and a double arm swing. Jump forward explosively, land on the same leg, and repeat. Complete your reps on one leg before switching.

Double hops over two barriers

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 barrier, then immediately over the second. Use both legs and keep your knees together. Rest after each sequence.

Lateral hops over barrier

Intensity: Medium

Direction of jump: Lateral and Vertical

Instructions: Stand upright with the barrier to one side. Use a double arm swing and a countermovement. Jump sideways over the barrier with both legs, keeping your knees and feet together. Land on the opposite side and repeat in the other direction.

4-Hurdle lateral single-leg drill

Intensity: High

Direction of jump: Lateral and Vertical

Instructions: Set up four hurdles in two pairs, with 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 a double arm swing.

Movement pattern:

1. Jump left over the first hurdle with the right foot.
2. Land on the right foot and immediately hop over the next.
3. Land on the right foot and hop over the final two.
4. Land on the left foot and repeat the full pattern, now leading with the left.
5. Continue alternating legs through the pattern.