Plyometrics For Beginners - Jumps

If you participate in any type of sports, adding plyometric exercises to your workout will give you a healthy dose of power and speed. These training tools might not look like much, but they will have a really big effect on your in-game performance.
 
These six plyometric exercises share a common goal - to increase your jump power. This will help you to leap further, higher and faster - great skills to have whether you're a basketballer, a football player or a racquet sport athlete.
 
 
Standing Jumps


Hip Twist and Ankle Hop

 

Stand with your feet shoulder-width apart and your upper body vertical. Hop up, twisting your hips in a 180-degree arc. As soon as you land, quickly jump again and twist in the reverse direction. Keep your upper body as still as possible; initiate the twist with your hips and legs. Do 8 to 10 reps.

 

 
Standing Jump and Reach

Squat slightly with your feet shoulder-width apart and your arms down at your sides. Quickly explode upward, reaching both arms overhead. Land with soft knees, then explode up again. Do 6 to 10 reps.
 
Multiple Hops and Jumps


Front Cone Hops

You’ll need 6 to 10 small cones or barriers that are approximately 20 to 30cm high. Set them in a straight line, about 1m apart. Stand at one end of the row with your feet shoulder-width apart and your arms at your sides. Hop forward over the first barrier, swinging your arms to help with your forward momentum. Land with both feet together. Immediately repeat until you’ve completed the entire row of cones.
 
Lateral Cone Hop

Stand next to a cone or box that’s 20 to 30cm high, with your arms at your sides and your feet shoulder-width apart. Jump sideways over the cone and land with both feet together. Upon landing, immediately jump back over the cone. Do 8 to 10 reps.
 
Box Jumps


Alternating Box Pushoffs

You’ll need a box that’s 15 to 30cm high. Stand with your right foot on the ground and your left on the box, with your left heel close to the edge. Push off your left foot and jump as high as possible, swinging your arms upward to help you catch more air. Switch legs in midair and land on the other side of the box with your feet reversed, your right on the box and your left on the ground. Immediately jump again. Do 4 to 6 reps with each leg.

Beginners should use a lower box and stay closer to the higher end of the rep range. More advanced trainees can use a higher box for fewer reps.
 
 
 
Depth Jumps


Squat Depth Jump

You’ll need a sturdy box that’s about 30cm to 1m high. Stand on it in a quarter- to half-squat position, toes close to the edge. Hop off and as soon as your toes touch the ground, immediately jump again, reaching as high as possible. Do 6 to 8 reps.
 

 

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