Plyometrics by Function & Intensity

Leg Extension (Vertical)

• Low
  • 90° Jump Turn
  • Ankle Hops
  • Box March (high)
  • Box March (low)
• Low Medium
  • 180° Jump Turns
  • Box Jump March
  • Split Jump
  • Squat Jump
• Medium
  • Double Leg Butt Kick
  • Front Box Jump
  • Split Jump (with medicine ball)
  • Squat Jump (with medicine ball)
  • Vertical Jumps
• Medium High
  • 360° Jump Turn
  • Box Jumps
  • Box Squat Box Jump
  • Kneeling Squat Jump
  • Hurdle Jump
  • Hurdle Jumps
  • Pike Jump
  • Seated Box Jump
  • Single-leg Vertical Hops
  • Tuck Jump
  • Vertical Jump
  • Vertical Jump (no reach)
• High
  • Box Depth Jump
  • Hurdle Depth Jump
  • Multiple Box Depth Jumps
  • Single-leg Vertical Depth Jump
  • Single-leg Box Depth Jump
  • Single-leg Vertical Power Jump
  • Staircase Depth Jump
  • Vertical Depth Jump

Leg Extension (Horizontal)

• Low
  • Speed Hops
• Low Medium
  • Cone Jumps
• Medium
  • Alternate Bound
  • Alternate Bound (single arm)
  • Broad Jump
  • Multiple Broad Jumps
• Medium High
  • Double Leg Bound
  • Single-leg Hops
  • Standing Triple Jump
• High
  • Long Depth Jump
  • Single-leg Speed Hops
  • Staircase Depth Jump
  • Triple Jump

Leg Extension (Lateral)

• Low
  • Lateral Box Shuffle
    • Bosu
  • Lateral Bound
  • Lateral Line Hop
  • Quadrant Jumps
    • Diagonal
    • Square
  • Slalom Jump (with agility ladder)
• Low Medium
  • Alternating Lateral Cone Hop
  • Lateral Barrier Jump
  • Lateral Box Jumps
  • Lateral Cone Hops
• Medium
  • Long Slalom Jumps
  • Single-leg Lateral Hop (over line)
• Medium High
  • Single-leg Lateral Hop (over barrier)
  • Single-leg Zigzag Hop

Trunk Extension

• Low
  • Medicine Ball Arch Chop
  • Medicine Ball Single Leg Chop
  • Medicine Ball Vertical Chop
• Medium High
  • Medicine Ball Overhead Backward Throw
  • Medicine Ball Squat and Underhand Forward Throw

Trunk Flexion

• Medium
  • Medicine Ball Slam
• Medium High
  • Pike Jump
  • Tuck Jump
  • Lying Leg Raise Throwdown (partner)
  • Medicine Ball Chest Throw Sit-up (on wall)
  • Medicine Ball Chest Throw Sit-up (with partner)
  • Medicine Ball Overhead Throw Sit-up (with partner)
  • Medicine Ball Overhead Throw Sit-up (on wall)

Trunk Rotation

• Low
  • 90° Jump Turn
  • Broomstick Twist
  • Medicine Ball Diagonal Chop
  • Medicine Ball Seated Twist
    • Medicine Ball Standing Twist
  • Medicine Ball Seated Twist (with partner)
    • Medicine Ball Standing Twist (with partner)
  • Medicine Ball Standing Twist
• Low Medium
  • 180° Jump Turns
  • Medicine Ball Russian Twist
• Medium
  • Medicine Ball Alternating Side Rotation Throw (against wall)
  • Medicine Ball Kneeling Side Twist Throw (against wall)
  • Medicine Ball Russian Twist Throw (against wall)
  • Medicine Ball Russian Twist Throw (with partner)
  • Medicine Ball Seated Backward Twist Throw (with partner standing)
  • Medicine Ball Seated Side Twist Throw (with partner)
  • Medicine Ball Side Twist Throw (with partner)
  • Medicine Ball Side Twist Throw (against wall)
• Medium High
  • 360° Jump Turn
  • Medicine Ball Rotation Scoop Throw

Pulldown

• Low Medium
  • Medicine Ball Overhead Throw (with partner)
  • Medicine Ball Pullover Throw (with partner)
  • Medicine Ball Pullover Throw (against wall)
• Medium
  • Medicine Ball Slam

Forward Push

• Low Medium
  • Medicine Ball Chest Throw (with partner)
    • Medicine Ball on rebounder
  • Medicine Ball One Arm Throw (with partner)
  • Medicine Ball Side Throw (with partner)
    • on wall
  • Medicine Ball Chest Throw (against wall)
  • Plank Shuffle (on medicine ball)
  • Self-assisted Plyo Pushup
  • Shoulder Tap Push-up
• Medium
  • Medicine Ball Lying Chest Throw (with assistant)
  • Plyo Push-up Shuffle (on knees and Bosu)
  • Plyo Push-up Shuffle (on medicine ball)
• Medium High
  • Clap Push-up
    • on ball
  • Kneeling Plyo Push-up
• High
  • Depth Push-up
    • feet elevated
    • on medicine ball

Upward Push

• Low
  • Medicine Ball Vertical Chop
• Medium
  • Medicine Ball Wall Shot
• Medium High
  • Medicine Ball Overhead Backward Throw
  • Medicine Ball Squat and Forward Throw
  • Medicine Ball Squat and Overhead Throw
  • Medicine Ball Squat and Underhand Forward Throw

Other Exercises

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