Plyometrics
What is Plyometrics?
Plyometrics is a type of explosive training designed to improve muscular power, especially the muscles’ ability to generate force quickly.
When applied correctly, it is one of the best ways to increase vertical jump.
Plyometrics consists of exercises that take advantage of the muscle's stretch-shortening cycle.
In other words:
The muscle stretches quickly (eccentric phase) → for example, when you squat down before jumping.
Then it contracts forcefully (concentric phase) → as you push yourself upward.
This cycle trains the body to store and release elastic energy efficiently, which increases power and, consequently, your jumping ability.
Box Jump
Sets: 4–6
Repetitions: 3–6 per set.
Rest: 90–120 seconds between sets.
Box height: Moderate to high (depending on your strength and technique)
Focus on technique: Land softly, with knees slightly bent and feet fully planted. The goal is maximum height and speed, not fatigue.
Kneeling jump and squat jump
Sets: 4
Repetitions: 6–8 per set
Rest: 90 seconds
Land softly, keep your core tight, and explode upward in the squat jump.
Plio Step Up
Sets: 3–4
Repetitions: 10–12 per leg.
Rest: 90 seconds.
Height: 30–45 cm.
Perform the jumps explosively but with control. Increase the difficulty by adding a small weight or holding a medicine ball.
Depth Jump
Box height: 30–45 cm.
Sets: 3
Repetitions: 4–6 per set.
Rest: 90–120 seconds between sets.
Focus on technique: controlled landing.
Prioritize quality over quantity. Each jump must be technically correct.
Broad Jump
Sets: 4–6
Repetitions: 3–6 jumps per set.
Rest: 90–120 seconds between sets.
Goal: achieve maximum distance and explosiveness.
Execution: Perform each jump with maximum intent (100% effort). Stop after each jump to reset your position. Avoid continuous jumps without control.
Depth jump to box jump
Sets: 3–4
Repetitions: 4–6 per set.
Rest between repetitions: 10–15 seconds. (to maintain quality)
Rest between sets: 90–120 seconds.
Recommended height:
- Drop box: 30–45 cm
- Jump box: same height or slightly higher (40–60 cm)
Focus on minimizing ground contact time: as soon as you touch the ground, jump immediately!
One-Leg Pogo Jump
Series: 4
Repetitions: 15–25 per leg.
Rest: 60–90 seconds.
Focus: increase rebound speed, maintain ankle and knee stability, use the full stretch-shortening cycle
Kneeling to Broad Jump
Sets: 4
Repetitions: 5–8 jumps per set.
Rest: 90 seconds between sets.
Try to achieve greater distance while maintaining explosiveness, landing softly.
Power Skip
Series: 4
Repetitions: 12–15 per leg.
Rest: 60–90 seconds.
Focus: Power and steady rhythm. Perform each jump aiming for height and arm coordination. Keep your torso upright and your gaze forward. Use your arms to drive your movement. Avoid landing on your heel or with stiff legs. If your technique falters, stop and rest before continuing.
RFE Squat Jump
Sets: 4–6
Repetitions per leg: 3–5
Rest: 90–120 seconds between sets.
Goal: Maximum explosive strength and starting speed.
Support height: 30–45 cm.
Perform each jump at maximum intensity, without aiming for fatigue. Rest enough so that each jump is equally powerful. Keep your torso upright and your front knee aligned with your foot. The back leg only provides support; the main work is done by the front leg. Land softly, absorbing the impact with your heel and knee flexion. If you lose balance, reduce the height or temporarily remove the jump.
Bounding
3–4 sets of 20–30 meters.
(10–15 jumps per leg)
Rest: 90–120 seconds between sets.
Focus: Aim for horizontal power and minimal loss of speed between jumps. Land on the balls of your feet (not the heels). Keep your knees slightly bent upon impact. Avoid uncontrolled bouncing: focus on powerful, technical jumps rather than quantity. Warm up thoroughly beforehand (mobility + glute and hamstring activation).
RFE Tuck Jump
Series: 3
Repetitions: 5–6 per leg.
Rest between legs: 30–45 s
Rest between sets: 60–90 s
Focus on height and landing control, not on speed. Aim for maximum explosiveness in each jump; stop if your technique starts to decline.
Squat Jump with Pause
Sets: 4
Repetitions: 8–10
Rest: 90 seconds.
Pause: 2–3 seconds.
Get into a squat position (knees at 90°, back straight). Pause for 2–3 seconds at the bottom (without moving). Jump vertically with explosive force. Land softly, bending your knees, and return to the starting position.
Front-to-Back Hurdle Hop
Sets: 3–4
Repetitions: 8–10 hops.
Rest: 90 seconds between sets.
Hurdle Height: 25–35 cm.
The focus is on minimizing ground contact time and maintaining an explosive rhythm.
Hurdle Hop
Sets: 3–4
Jumps per set: 8–10 (4–5 medium hurdles)
Rest between sets: 90 seconds.
Hurdle height: 30–45 cm.
Focus on explosiveness in each jump. If you lose technique or height, stop the set (do not aim to fatigue the muscle). Land with bent knees and active (not stiff) ankles. Do not pause between hurdles; the jumps should be continuous and reactive.
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