Plyometrics Drills & Exercises

You know the basics of plyometrics drills, so now you want to apply your knowledge with some plyometrics exercises into a full routine. Below are a couple of plyometrics drills that are sure to get your heart pumping.

Below are a couple of routines for you to change up your cardio workout a bit. You should do each exercise for 1 minute. If you need a break, take a 1 minute break every 5 exercises. Try to push yourself to get through the whole set without a break, or move to 30 second breaks.

I used to do these plyometrics drills as a boxer and I have included multiples ways to approach each routine to increase intensity as your physical fitness and cardio vascular fitness increases.

Plyometrics Drills

Plyometrics Set 1

High Knees
Run in place lifting your knees as high as you can.

Step-Ups
Find a platform and step onto it with both feet then step back down. Try doing this as fast as your can. Almost at a running pace. I switch feet every 10 steps-ups.

Line Jump
Make a line with your jump rope, or imagine one on the ground and jump over it side to side. Do this as quickly as possible without getting a lot of height. Your feet should come off the ground only a few inches.

High Knee Jumps
Jump off the ground lifting your knees to your chest or as high as you can.

Tires
If you do not have a pair of rubber tires, don't worry, just pretend you do. Lift your knees as high as you can and imagine you are stepping your feet into two side-by-side tires. Go side to side for a minute, then go forwards and backwards for a minute.

Jump Switches
Spread your legs a bit and bend your knees as if you are getting ready to wrestle. Lower your body into a a squat position. Jump up and turn your whole body to face the other side. Repeat for the other side.

Gap Jump
Going from side to side, jump as far as you can landing one foot at a time as if you were jumping from one ledge to another.

Repeat this whole sequence again starting with 2 minutes of Jump rope.

Plyometrics Set 2

Cross Hops
Start on one leg and hop forward, backwards, then side to side making a cross. Then switch legs.

Box Jump
Find a box, a plastic step, or anything about 6 inches to 1 foot tall, and about 1 foot wide. Make sure it is not round so it does not move and cause you to injure yourself.

Now jump side to side over the box.

Wall Sit
Lean against a wall with your knees bent at a 90 degree angle.

Squat Hops
Squat down and hop forwards then backwards.

Duck Walk
Squat down like you are going to play leap frog. Lift your legs a little so the back of your thighs is not resting on your calves. Then walk around trying to maintain your height.

Moutain Climbers
Hold your body in push-up position. Then run with your legs as fast as you can as if you were trying to climb a steep hill.

Squat Jumping Jacks
Start with a couple of regular jacks. Then, put your hands behind your head and bend your knees so you are squating down. Move only your legs and try to do these a bit slower. The slower and lower you do these the more it will burn.

Take a 1 minute break and then repeat this whole sequence starting with Jumping Rope.

If you are looking for a longer plyometrics routine, try running through both of these plyometrics drills. Or add 1 minute of jumping rope between each exercise and do each exercise for 2 minutes instead of one.

If you keep up with doing plyometrics, you will see a remarkable increase in your athletic ability, especially in response and push off time.