When you combine Olympic weightlifting exercises like the clean and jerk and snatch with plyometric training, you can see gains in muscle power that are similar to traditional resistance training. Traditional resistance training helps improve jumping, quick direction changes, and sprint speed.
Plyometric exercises, such as explosive jumps, hops, bounds, and skips, make muscles produce force quickly. These exercises are done in sets and repetitions similar to Olympic lifts: one to five repetitions for several sets, with long rest periods in between to allow for rapid movement.
However, most people don’t need to do a lot of plyometric exercises. Unless you enjoy them, recreational athletes or those working out for general health might benefit more from traditional resistance training and conditioning. On the other hand, competitive athletes who need to improve their jumping, direction changes, and sprint speed will likely benefit from including plyometrics in their routine.
If that sounds like you, here are some great exercises: for the lower body, try box jumps, broad jumps, drop jumps, and single leg hops; for the upper body, do medicine ball chest passes, rotational throws, underhand throws, and explosive push-ups.
What are the Best Upper-Body Plyometric Exercises?
- Medicine ball “shot” put/chest pass
- Rotational med ball throw
- Underhand med ball throw
- Explosive push-ups
1. Medicine Ball “Shot” Put/Chest Pass
In the medicine ball shot put, also known as the chest pass, you use a medicine ball instead of a metal ball. This exercise is a twist on the classic shot put and mainly targets your chest and triceps, but it also works your shoulders.
This exercise is great for building upper-body power, coordination, and rotational strength. It’s especially helpful for volleyball players and athletes who need to throw because it trains the muscles in the shoulders to handle the demands of hitting or throwing a ball.
To do this exercise, you’ll need a medicine ball. Adding a medicine ball to your workouts can be very beneficial. In fact, a 2012 study found that a 12-week resistance training program with medicine balls significantly improved throwing distances in young female athletes.
So, if you’re looking to improve your upper-body strength and coordination, make sure to include a medicine ball in your workouts.
Programming: 3 sets of 6 reps
Weight: Start light, e.g. 10 pounds with an emphasis of throwing the ball quickly and hard
Medicine Ball “Shot” Put/Chest Pass Instructions
- Choose a medicine ball that is the right weight for you; too light a ball won’t help you build power, and too heavy a ball will make it hard to keep good form. We recommend picking a ball you can throw between 15 and 25 feet.
- To start, stand with your feet shoulder-width apart and hold the medicine ball at chest height.
- Step forward with one foot and pivot on the other. Rotate your torso to face the direction you want to throw the ball. As you step forward, bend your knees and lower your hips to build power for the throw.
- Push off your back foot and extend your back arm to throw the ball forward. Use your legs, hips, and upper body to generate power and momentum.
- Release the ball as you follow through with your arm. Aim for a specific height or distance.
- You can throw the ball against a wall or have a partner return it to you.
Keep your core tight to protect your lower back and help you throw the ball farther.
2. Rotational Med Ball Throw
The rotational medicine ball toss works your lower body muscles too, even though it looks like an upper body workout. It targets muscles like the adductors, glutes, abs, hip rotators, forearms, shoulders, upper back, and chest.
This exercise is great for sports that need explosive rotational movements, like baseball, tennis, golf, and hockey. It helps develop hip power by making you use hip rotation to generate force from the ground.
A study by researchers from Spalding University in Kentucky tested a college baseball team to see how different exercises relate to important on-field skills like throwing speed, hitting speed, and bat swing. They tested the broad jump, lateral-to-medial jump, and rotational med ball throw velocity. The results showed that the rotational med ball throw velocity was the best predictor of these on-field skills.
Programming: 3 sets of 15 to 20 reps
Weight: Use light medicine ball, e.g. 5 to 10 pounds with an emphasis of throwing the ball quickly and hard
Rotational Med Ball Throw Instructions
- Start standing a few feet away from the wall in an athletic stance.
- After pushing your lower back, bring the medical ball to your outside hip.
- Rotate your outer foot in this posture.
- The ball should be thrown through the wall, caught, and then “frozen.”
- Push your butt back to reset.
- Throw again while holding the ball along your outside hip.
- Complete the reps on one side, then the other.
To help transfer force out through your extremities, maintain a stiff torso and ensure that your core is taut.
3. Underhand Med Ball Throw
The underhand med ball toss involves throwing the ball vertically in front of your body. It works a lot of muscles, including the calves, hamstrings, quads, shoulders, and glutes.
This exercise is great for building upper body pulling strength, which is useful in sports like rowing and wrestling. All you need is a medicine ball to get started.
Programming: 3 sets of 6 to 8 reps alternating reps focusing on height and then distance
Weight: Use light medicine ball, e.g. 5 to 10 pounds with an emphasis of throwing the ball quickly and hard
Underhand Med Ball Throw Instructions
- With the ball between your legs and both feet shoulder-width apart, face the wall and squat.
- Toss the ball up and toward the wall while making a little hop.
- Using both feet planted on the ground, catch the ball as it bounces back and repeat the action.
4. Explosive Push-ups
Explosive push-ups are a great way to strengthen your shoulders, chest, triceps, serratus anterior, forearms, and abs. Only try these advanced workouts if you’re confident with regular push-ups. The goal is to push your body as far off the ground as possible for maximum effect.
Originally designed to boost upper-body power, explosive push-ups are also a good test for measuring upper-body strength and tracking training progress.
You can adjust the intensity by switching between standard and kneeling positions at the start of the exercise.
Programming: 3 sets of 5 to 8 reps
Weight: Bodyweight
Explosive Push-ups Instructions
- Prepare yourself for a standard push-up.
- As you lower your body until your chest nearly touches the ground, keep your feet together.
- Exert your arms explosively to raise both hands off the ground. You could even clap your hands if you can push yourself to that point.
- When your chest is almost touching the ground again, land with both hands and slow down.
Throughout the workout, make sure to maintain good form by keeping your body straight and your core active. Your elbows should be close to your torso and your hands should be underneath your shoulders.
What are the Best Lower Body Plyometric Exercises?
Plyometric workouts for the lower body are great for athletes of all levels and sports, like football, basketball, or rugby. Most sports require quick vertical or horizontal movements, even if the exact direction varies. These workouts include exercises like bounding, hopping, and leaping.
- Box Jump
- Broad jump
- Drop jumps
- Single leg hops
1. Box Jump
Box jumps are an advanced plyometric exercise that targets your quadriceps, glutes, hamstrings, calves, and core. You jump from the floor onto a box or another elevated surface, like a step, chair, or bench.
Since box jumps are advanced, beginners should start with lower boxes or steps. Once you’ve built solid leg strength and improved your hip mobility and coordination, you can move on to higher surfaces.
If you’re already comfortable with box jumps and want a challenge, try using higher boxes or surfaces to step up your game.
Programming: 3 sets of 6 reps where each set, the height is increased to a max that can be comfortably landed on for all reps
Weight: Bodyweight
Box Jump Instructions
- Stand facing the box, about six inches away. Keep your feet hip-width apart and slightly bend your hips and knees.
- Bend your knees more and push your hips back as you swing both arms out.
- Jump up high! Swing your arms up and forward, straighten your knees and hips, and aim to jump as high as possible.
- When you reach the top of your jump, bend your knees and hips to land on the box with both feet.
- Step down carefully from the box and do it again!
Select a box that will be difficult to kick over or slide around in. The goal is to land squarely on top of the box; most robust benches and chairs should do this, but it is still possible to trip over the chair itself when attempting to land on it by catching its end with your foot.
Also Read: Balanced Workout Schedule for Muscle Growth: Guide 2024
2. Broad Jump
Broad jumps are a cardio, calisthenics, and plyometrics exercise that target your quads, calves, hip flexors, and hamstrings. You squat down and then jump as far forward as you can, landing back in a squat position. Athletes and sports fans love this exercise because it lets them feel their strength grow over time. But remember, broad jumps need practice and proper form to be done safely and effectively.
As you work your lower body from calves to glutes, broad jumps also engage your whole core and even your upper body.
Some suggest warming up before broad jumps might make them easier, but research actually shows warm-ups have little impact on jump performance. The key to jumping far is having strong leg muscles.
Keep in mind, broad jumps are tough on your knees and joints. If you have knee, hip, or ankle issues, it’s best to avoid broad jumps or try easier versions, like modified jumps or squats.
Programming: 3 sets of 6 reps with the intent on jumping the furthest difference on each hop
Broad Jump Instructions
- Stand with your feet shoulder-width apart.
- Slowly squat down by pushing your knees outward to keep them from bending inward.
- When your thighs are close to the ground, swing your arms back and then forward to get ready to jump.
- Push hard off the ground with your feet to jump as far and high as you can.
- Bend your knees as you land so you’re in a squat again.
- Stand up straight and do it all over again!
Because broad jumps need a lot of energy, even experienced plyometrics aficionados may find it challenging to perform successfully. For example, a lot of people swing their arms far more than is necessary, which leads to a loss of control when performing the activity. To maintain the motion, swing your arms slightly, but control yourself. Additionally, you should land with your legs bent rather than locked.
3. Drop Jumps
Begin with drop “lands” — like stepping off a low box and gradually move up to hopping off a higher one to the ground. Then, progress to hopping off a higher box and immediately jumping again when you land. Focus on absorbing the impact when you hit the ground. Aim for 3 sets of 6 reps for each level of the drop jump.
In a drop jump, you jump off a box and bounce back quickly with little time on the ground and a slight knee bend. It works muscles like your thighs (quadriceps), hamstrings, buttocks (glutes), and calves.
There are two ways to come down from the box: stepping off and dropping off. Stepping off means one foot leaves first while the other stays on the box. Dropping off involves leaning forward so your body tips and both feet hit the ground together.
Both ways are good, but a study compared how people landed and jumped using each technique. It found less difference in how each leg worked with the drop-off way.
For drop jumps, it’s best to use sandy ground or a box higher than about 50 cm (19.6 inches). This gets your leg muscles ready and makes them work hard right after you land.
Drop Jump Instructions
- Step onto the box and stand with your feet shoulder-width apart. Make sure your toes point straight ahead.
- Jump off the box and land gently with both feet together. Before you jump off, swing your arms back, then swing them up strongly when your feet touch the ground to add power. Keep your core tight as you land.
- Step back onto the box and do it again!
Throughout the entire workout, maintain a neutral posture and a balanced, lifted chest position.
4. Single Leg Hops
Start with 3-4 sets of single leg hops covering 5-10 meters each. Begin by alternating legs, like one rep with the left leg, then one rep with the right leg. Progress to doing all reps on one leg at a time. Focus on jumping for maximum distance or keeping your time on the ground short.
The single leg hop is like a jump squat but done on one leg, which helps improve coordination between your ankle and knee. It mainly targets your quads, but also works your inner thigh muscles, glutes, calves, hamstrings, and hip flexors.
This exercise is a good introduction to plyometrics, helping your body get ready for more advanced moves. It’s also beneficial for older men looking to add more power to their workouts.
- Start standing with your feet hip-width apart. Lift your left foot behind you, balancing on your right leg. Place your hands on your hips to check if they’re level.
- Rise up on your toes on your standing leg. Bend your knee and ankle so you can hop up and down on that leg.
- Hop on that leg for the number of reps you want.
You should strengthen your legs and take a little more time to hop if you have problems staying in one place.
What Are Plyometrics and When to Use Them in Training?
Plyometrics have been part of training for a long time, named by Purdue track coach Fred Wilt in 1975. They involve quick movements that use the muscle’s stretch-shortening cycle to boost strength and power. Because they require a lot of force to move quickly, they can be tiring. It’s best to do plyometrics early in your workout, starting with one or two sessions of two or three exercises per week. As you get used to them, you can increase how often, how much, or how hard you do them.
However, if your goal is to build bigger muscles (muscle hypertrophy), plyometrics might not be the best choice. They focus on quick muscle contractions, which don’t create as much tension or muscle growth as slower, more controlled movements in traditional resistance training.
In traditional training, both the lengthening (eccentric) and shortening (concentric) phases of muscle movements help muscles grow. Plyometrics, though fast and powerful, don’t maximize this tension as much as slower movements do.
Some types of fast, eccentric-less training, like Olympic lifting, tend to bulk up high-speed, high-force muscle fibers (type II). Bodybuilding workouts, on the other hand, can grow both type I (slow-twitch) and type II fibers.
Researchers aren’t sure yet if the type of muscle fibers you develop is more due to your training or your genes—the sport you choose or the way your body works.
Many studies suggest mixing heavy strength training with plyometrics. This combo can improve power skills more than just doing one type of training.
What are the Benefits of Plyometric Exercises?
Plyometrics help your muscles and tendons get stronger and make your nervous system work better. They improve how fast you can generate force, your ability to change direction quickly, sprint faster, and make your tendons, ligaments, and muscles stronger for better movement.
In short, there are plenty of good reasons to add plyometric exercises to your workout routine. Let’s dive into why they’re so important.
Improved Athletic Performance
Plyometric training is a great way to improve sprinting, but its effectiveness depends on several factors like how long you do it, how much you do, and how hard you push yourself. Coaches look at these factors to figure out the best training plan.
For athletes aiming to boost explosive power and performance, strength coaches often mix plyometrics with regular resistance training. Some coaches also use Olympic weightlifting exercises, which can improve agility and power similar to plyometrics. Studies show plyometrics can make you jump higher, sprint faster, and be more powerful, whether you’re an athlete or just want to be fit.
Interestingly, plyometrics can help in sports beyond jumping and sprinting, like swimming. For instance, a study found that young swimmers who did plyometrics instead of their usual swimming drills improved their short-distance swimming in just 8 weeks!
Increased Lower Body Muscle Strength
In general, plyometric training isn’t as good at boosting maximum strength or muscle size as traditional resistance training. Plyometrics are really effective for building up quick, powerful movements, which we call high velocity strength or power.
But here’s the thing: when you mix plyometrics with other types of workouts, it can be really effective. A study in 2023 looked at young male soccer players and found that combining strength training, plyometrics, and other exercises helped improve their strength, power, and agility.
Aid in Specific Rehabilitation Cases
Plyometric training is another method that can be employed to get an athlete ready to resume athletics. For instance, plyometric exercise can be employed during the recovery phase after anterior cruciate ligament (ACL) surgery. In addition to better preparing the person for the demands of sports, the gradual exposure to explosive movement probably helps recover some of the speed- and agility-related fitness adaptations lost during the post-operative phase.
Reducing Risk of Injuries
Sports injuries happen when performance drops because of training or competing for a long time with pain or discomfort. This usually means changing how you train or compete.
Injuries vary between sports, with contact sports having more injuries than others. To lower the risk of getting hurt, athletes work on getting stronger and fitter. They also gradually get used to what their sport asks of them.
Studies show that doing plyometric exercises might lower the chance of injuries in sports. For example, programs with plyometrics seem to cut down on ACL injuries compared to programs without them. This seems to help guys more, especially in preventing ACL injuries that don’t involve getting hit by other players.
For athletes, it’s smart to have a mix of plyometrics and regular strength training in their workouts. This combo has been shown to lower the risk of ACL injuries. Scientists aren’t sure exactly how this works, but they think it’s because stronger muscles and better control help athletes handle the demands of their sport better.