Plyometrics by Type

Jumps

• Forward Jumps
  • Speed Hop
  • Single Leg Hop
  • Single Leg Speed Hop
  • Cone Jumps
  • Triple Jump
  • Standing Triple Jump
• Bounding
  • Alternate Bound (with double arm action)
  • Alternate Bound (with single arm action)
  • Double Leg Bound
• Marches
  • Box Jump March
  • Box March (high)
  • Box March (low)
  • Split Jump
    • medicine ball
• Turns
  • 90° Jump Turn
  • 180° Jump Turns
  • 360° Jump Turn
• Quadrant Jumps
  • Quadrant Jumps
  • Quadrant Jumps (diagonal)
  • Quadrant Jumps (square)
• Lateral Jumps
  • Alternating Lateral Cone Hop
  • Single Leg Zigzag Hop
  • Lateral Line Hop
  • Lateral Cone Hop
  • Lateral Barrier Jump
  • Lateral Box Jump
  • Lateral Box Shuffle
    • Bosu
  • Lateral Bound
    • medicine ball
  • Slalom Jump
  • Long Slalom Jumps
  • Single Leg Lateral Hop (over line)
  • Single Leg Lateral Hop (over barrier)
• Vertical Jump
  • Ankle Hops
  • Squat Jump
  • Medicine Ball Squat Jump
  • Vertical Jumps
  • Vertical Power Jump
  • Vertical Jump
  • Vertical Depth Jump
  • Single Leg Vertical Hop
  • Single Leg Vertical Power Jump
  • Single Leg Vertical Depth Jump
• Hurdle Jumps
  • Hurdle Jumps
  • Hurdle Jump
  • Hurdle Depth Jump
• Long Jumps
  • Long Jumps
  • Broad Jump
  • Long Depth Jump
• Staircase
  • Stair Jumps
  • Staircase Depth Jump
• Box Jumps
  • Box Jumps
  • Front Box Jump
  • Box Squat Box Jump
  • Seated Box Jump
  • Box Depth Jump
  • Multiple Box Depth Jumps
  • Single Leg Box Depth Jump
• Depth Jumps
  • Box
    • Multiple Box
    • Single Leg
  • Vertical
    • Single Leg
  • Staircase
  • Long
  • Hurdle
• Other Jumps
  • Kneeling Squat Jump
  • Pike Jump
  • Tuck Jump
  • Double Leg Butt Kick

Other Plyometrics

• Chops (Medicine Ball)
  • Arch Chop
  • Diagonal Chop
  • Vertical Chop
  • Single Leg Chop
• Twists
  • Medicine Ball Russian Twist
  • Broomstick Twist
  • Seated Twist (ball)
    • apparatus
  • Standing Twist (ball)
    • partner
    • apparatus
• Twist Throws (Medicine Ball)
  • Seated Back Twist Throw
  • Seated Side Twist Throw
  • Side Twist Throw
  • Alternating Side Rotation Throw (against wall)
  • Kneeling Side Twist Throw (against wall)
  • Medicine Ball Rotation Scoop Throw
  • Russian Twist Throw (against wall)
  • Russian Twist Throw (with partner)
  • Side Twist Throw (against wall)
  • Scoop Throw
• Overhead Throw (Medicine Ball)
  • Overhead Throw
  • Sit-up Overhead Throw
    • on wall
  • Squat and Overhead Throw
  • Pullover Throw (against wall)
  • Pullover Throw (with partner)
• Chest Throws (Medicine Ball)
  • Chest Throw
    • on rebounder
    • on wall
  • Lying Chest Throw
  • Chest Throw Sit-up (on wall)
  • Chest Throw Sit-up (with partner)
  • Squat and Forward Throw
• Other Throws (Medicine Ball)
  • One Arm Throw
  • Side Throw
    • on wall
  • Wall Shot
  • Squat and Underhand Forward Throw
  • Overhead Backward Throw
  • Slam
• Push-ups
  • Plank Shuffle
  • Shoulder Tap Push-up
  • Burpee Push-up
  • Wall Plyo Pushup
  • Incline Plyo Push-Up
  • Kneeling Plyo Push-up
  • Clap Push-up
    • on ball
  • Depth Push-up
    • feet elevated
    • on knees
    • on medicine ball
  • Self-Assisted Plyo Push-up
  • Plyo Push-up Shuffle
    • on knees and Bosu
• Other
  • Lying Leg Raise Throwdown (partner)

Other Exercises

• Weight Training
• Bodyweight
• Flexibility
• Cardio
• Kettlebell
• Olympic-style Weightlifts
• Miscellaneous