Growing up, I had an affinity for intense workouts and sports. My favourite part of training was always the plyometric sessions [1], although I thoroughly loved winning competitions in practice, scoring goals when scrimmageing my sister, and getting new PRs. I loved plyo sessions because they involved agility, power, and explosion, and they translated to becoming a better athlete.
As a trainer, I still have a special place in my heart for plyos for all of the same reasons. Additionally, they can help you build and increase the size of your muscle mass [2] — which I love for both aesthetic and overall health purposes.
I wouldn't recommend doing plyometrics daily, especially if you're untrained, aren't accustomed to performing plyometric exercises, and aren't following a specialised workout plan. But, I do recommend beginning to add a few of the following exercises into your workouts if your goal is to build muscle and improve your speed, strength, power, and overall athletic performance.
Be sure to work with a certified trainer if you're just getting started out to ensure that you meet the prerequisites to add these movements into your routine (i.e. being able to perform a bodyweight squat properly before doing a jump squat) and that you're performing them with proper technique.
Rotational Medicine Ball Slam and Toss
- Start standing in front of a wall holding a soft-shell medicine ball in front of your body with your arms fully extended.
- Engage your core, and raise the ball overhead. On an exhale, slam the ball down in front of you as hard as you can. Catch the ball after it bounces back up.
- Once you've caught the ball, pivot on your left foot and step your right leg back simultaneously as you toss the ball as hard as you can at the wall. Catch the ball, and pivot back to the starting position.
- This counts as one rep.
- If this move is too advanced, perform a set of standard medicine ball [4] slams followed by a set of medicine ball rotational throws [5].
Reverse Lunge to Single-Leg Jump
- Stand with your feet together. Take a controlled lunge (or large step) backward with your left foot.
- As you lunge back with your left foot, drive your left arm forward to maintain your balance.
- Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted. This is your starting position.
- From the ground, shift your weight to your right foot, and push through your right foot as you jump up with your left leg lifted at a 90-degree angle and as high as you can with control. Simultaneously drive your right arm up to maintain your balance and proper form.
- With control, lower down to the starting position.
- This is considered one rep. Be sure to complete this exercise for the desired amount of reps on each leg.
Clapping Push-Up
- Start in a plank position with your arms and legs straight, shoulders above the wrists, core engaged.
- Take a breath in, and as you exhale, slowly bend your elbows, lowering your entire body to the floor.
- Push through your palms to create enough momentum to lift your hands off the ground. With your hands close to your chest, perform a clap before returning back to the ground. Be sure to bring your hands back underneath your shoulders as you return to the ground.
- This counts as one rep. Note: when lowering to the ground, do your best not to collapse. If this move is too advanced, perform it on your knees in a modified push-up position.
Resistance Band Sprint
- Anchor a superband [6] to a stationary object like a squat rack, or place the band around your waist and have someone hold the band behind your back.
- With the band comfortably around your waist, take about two to three steps forward. This will apply tension to the band. The further out you walk from the anchor point, the more resistance/tension you'll place on the band.
- Start to pump your arms and legs, increasing your pace to a comfortable sprint. Be sure to keep your chest tall (you don't want to bend forward at your hips).
- Continue to run in place for the desired amount of time. With control, slow your pace down until you're no longer running, and step back so that there's no tension on the band.
Rotational Ball Slam
- Start in a lunge with your right leg forward. Be sure to keep your knee over your ankle, maintaining a 90-degree angle at the knee.
- With the ball on the left side of your body, raise it up overhead, rotate your arms to the right, and slam the ball down on the outside of your right foot.
- This counts as one rep.
Plyo Lunge
- Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
- Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
- Jump your feet back together to complete one rep.
If you find plyo lunges hard on your knees, do alternating back lunges instead.
Medicine Ball Slam
- Stand with your feet shoulder-width apart, with a 10-pound medicine ball on the floor in front of you.
- Squat down and pick up the medicine ball, keeping your head up and trying not to round the spine.
- Stand up, lifting the medicine ball above your head, fully extending the arms straight above you.
- Forcefully slam the ball down on the floor as hard as you can. If the ball is light enough, catch the ball as it bounces slightly off the floor.
- This counts as one rep.
Box Jump
- Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box that's six to 24 (or more!) inches tall.
- Simultaneously hinge (bend) your hips, bend your knees, and drive your elbows back.
- With force, push through both of your feet as you drive your arms forward for momentum and jump up onto the box. You should have full hip extension as you jump up. Land softly and as quiet as you can with both feet on top of the box, your knees at a 90-degree angle, and your chest tall.
- Step one foot at a time back to the floor, or jump down softly with both feet.
- This counts as one rep.