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8 Plyometric Exercises For Different Muscle Groups

Plyometrics, also known as “jump training” or “plyo” for short, is a form of conditioning used primarily by athletes. This training involves explosive compound movements, high-intensity exercises and of course a lot of jumping. The goal of this training is to make you exert your maximum force in the shortest period of time possible so, most of the time, reps are kept low but intensity and effort are set on a high bar. People who do plyometrics training are able to see an increase in their strength, speed, balance, agility and endurance. This training also helps you strengthen your tendons to decrease the risk of injuries and it also helps boost the efficiency of the neuromuscular system.

Okay so now you know heaps about what plyo is and its benefits let’s start with exercises, shall we? Ready your plyo boxes, sledgehammers and medicine balls because we're about to do some high-intensity exercises. Beast mode on!

Single-Leg Push Off 

Targets: Quads

Level: Beginner

How: Start with your left leg on the box and then push off with your right. Go back to the initial position and repeat until desired reps are achieved.You can also swing your arms while pushing off from the box. Repeat this exercise for both legs.


Front Box Jump

Targets: Hamstrings

Level: Intermediate

How: Get your feet shoulder-width apart, sink your feet backwards, put your arms upfront to counterbalance your body weight, tighten your core and lean on to your toes a little bit. After setting up for the initial position, spring up towards the box and absorb your landing through the midfoot and heel on the centre of the box.

Front Box Jump Exercise using a Plyometric Box


Sledgehammer Swings

Targets: Abdominals

Level: Intermediate

How: Place your least dominant hand on the bottom of the sledgehammer handle and place your dominant hand close to the head of the sledge. While in swinging motion, slide your dominant hand towards the bottom handle joining your least dominant hand in the process. Slam it down as hard as you can but remember to control the hammer once it bounces off the tire to prevent any injuries. Do this for both sides.

Sledgehammer Swings Exercise


Lateral Box Jumps 

Targets: Adductions

Level: Beginner to intermediate

How: Stand beside the box and assume a comfortable standing position. Bend your knees and lean on your toes and then explode towards the box by jumping side-wards. Land on the centre of the box and carefully jump down. You can either choose to jump off on the opposite side and continue the exercise on that side or jump back to where you started and repeat. This exercise must be completed for both sides.

Lateral Box Jumps Exercise


Reverse Medicine Ball Throw 

Targets: Shoulders

Level: Beginner to intermediate

How: Stand behind a wall to do this exercise. Squat down and place the medicine ball between your legs. Forcefully throw the ball backwards slamming it into the wall behind you. You may also complete this exercise in an open field with a partner.

Reverse Medicine Ball Throw Exercise using a Plyometric Box


Supine Chest Throw 

Targets: Triceps

Level: Beginner to intermediate

How: Start by holding the ball on your chest while laying down on the ground with bent knees. Perform a chest pass through the air and catch the ball as it goes down with both hands.

Supine Chest Throw Exercise


Overhead Slam 

Targets: Lats

Level: Beginner to intermediate

How: Stand with your feet shoulder-width apart. Raise the ball above your head and fully extend your body and then slam the ball on the ground as hard as you can.

Overhead Slam Exercise


Flying Superman Push-up 

Targets: Full Body

Level: Advanced

How: Start with an initial push up position. Dropdown makes sure your back is straight and keep your head down. Now explode upwards and throw your hands out forward. Once your arms are up in the air, pull up your back legs as well, so that your body is completely airborne and parallel with the ground.

Flying Superman Push-up Exercise


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