Plyometrics & Physical Preparation

Plyometric and physical preparation exercises to develop power, speed, agility, and athletic performance. Includes sport-specific circuits and programming principles.

49 Articles

Basketball Circuit

IntermediateExplosivenessAgility

Basketball Circuit

Basketball-specific physical preparation circuit focused on vertical explosiveness and lateral agility.

Published on February 25, 2026Read more

Athletic Drills (Running Form)

BeginnerSpeedAgility

Athletic Drills (Running Form)

Set of running technique drills (butt kicks, high knees, skipping) for warm-up and stride technique.

Published on February 25, 2026Read more

Hang Clean

IntermediateExplosivenessPower

Hang Clean

Simplified version of the power clean starting from above the knees to work on explosive hip extension.

Published on February 25, 2026Read more

Snatch

AdvancedExplosivenessPower

Snatch

Complete weightlifting movement bringing the bar from floor to overhead in one explosive motion.

Published on February 25, 2026Read more

Push Press

IntermediateExplosivenessPower

Push Press

Standing press with leg drive to push the barbell overhead with power.

Published on February 25, 2026Read more

Power Clean

AdvancedExplosivenessPower

Power Clean

Explosive weightlifting movement developing posterior chain power and total body coordination.

Published on February 25, 2026Read more

Jump Shrug

BeginnerExplosivenessPower

Jump Shrug

Explosive extension with shoulder shrug and jump to learn the clean and develop explosiveness.

Published on February 25, 2026Read more

Push Jerk

AdvancedExplosivenessPower

Push Jerk

Explosive press with partial squat catch under the bar for heavier loads than push press.

Published on February 25, 2026Read more

Tennis/Badminton Circuit

IntermediateExplosivenessAgility

Tennis/Badminton Circuit

Physical preparation circuit for racket sports focused on reactivity, rotation, and court endurance.

Published on February 25, 2026Read more

Running — Strength Circuit

BeginnerLower BodySport-Specific

Running — Strength Circuit

Runner-specific strength circuit focused on injury prevention and running economy.

Published on February 25, 2026Read more

Combat Sports Circuit

IntermediateExplosivenessFull Body

Combat Sports Circuit

High-intensity circuit simulating a combat round with shadow boxing, burpees, and medicine ball slams.

Published on February 25, 2026Read more

Football/Rugby Circuit

IntermediateExplosivenessPower

Football/Rugby Circuit

Sport-specific physical preparation circuit for football and rugby combining sprints, jumps, pushes, and direction changes.

Published on February 25, 2026Read more

Recommended Plyometric Volume

BeginnerIntermediateAdvanced

Recommended Plyometric Volume

Guide to recommended ground contacts per level for safe and effective plyometric programming.

Published on February 25, 2026Read more

Plyometric Progression

BeginnerIntermediateAdvanced

Plyometric Progression

Plyometric exercise progression guide from low to high impact for progressive power building.

Published on February 25, 2026Read more

Plyometric Recovery

BeginnerIntermediateAdvanced

Plyometric Recovery

Recovery principles between plyometric sessions to optimize adaptations and prevent injuries.

Published on February 25, 2026Read more

Plyometric Surface Selection

BeginnerIntermediateAdvanced

Plyometric Surface Selection

Plyometric training surface selection guide to minimize joint impact and maximize performance.

Published on February 25, 2026Read more

Medicine Ball Slam

BeginnerExplosivenessPlyometrics

Medicine Ball Slam

Powerful medicine ball throw to the ground from overhead to develop full-body power.

Published on February 25, 2026Read more

Medicine Ball Overhead Backward Throw

IntermediateExplosivenessPlyometrics

Medicine Ball Overhead Backward Throw

Explosive medicine ball throw over the head backward to develop full-body extension power.

Published on February 25, 2026Read more

Medicine Ball Rotational Throw

IntermediateExplosivenessPlyometrics

Medicine Ball Rotational Throw

Explosive rotational medicine ball throw against a wall to develop trunk rotational power.

Published on February 25, 2026Read more

Explosive Push-up to Box

AdvancedExplosivenessPlyometrics

Explosive Push-up to Box

Explosive push-up landing hands on a low box to develop pushing power with a vertical component.

Published on February 25, 2026Read more

Illinois Agility Test

IntermediateSpeedAgility

Illinois Agility Test

Standard agility course with slaloms and sprints to assess overall agility.

Published on February 25, 2026Read more

Agility Ladder — Quick Feet

BeginnerSpeedAgility

Agility Ladder — Quick Feet

Quick feet through the agility ladder to improve foot speed and coordination.

Published on February 25, 2026Read more

Agility Ladder — Icky Shuffle

IntermediateSpeedAgility

Agility Ladder — Icky Shuffle

In-in-out agility drill with lateral movement to improve coordination and foot-switch speed.

Published on February 25, 2026Read more

Agility Ladder — Two Feet In Each Box

BeginnerSpeedAgility

Agility Ladder — Two Feet In Each Box

Place both feet in each box of the ladder for foot speed and precision work.

Published on February 25, 2026Read more

5-10-5 Drill (Pro Agility)

IntermediateExplosivenessSpeed

5-10-5 Drill (Pro Agility)

Lateral agility test with sprints and quick direction changes over 20 meters total.

Published on February 25, 2026Read more

T-Drill

IntermediateSpeedAgility

T-Drill

T-shaped course combining sprint, lateral shuffle, and backpedal to assess and develop multidirectional agility.

Published on February 25, 2026Read more

Reactive Agility (Partner Drill)

AdvancedSpeedAgility

Reactive Agility (Partner Drill)

Reactive agility drill with a partner to develop reaction time and decision-making in motion.

Published on February 25, 2026Read more

Agility Ladder — Carioca

IntermediateSpeedAgility

Agility Ladder — Carioca

Lateral movement with crossover steps front/back for hip coordination and agility.

Published on February 25, 2026Read more

Cone Drill (4 Corners)

IntermediateSpeedAgility

Cone Drill (4 Corners)

4-cone course combining sprint, shuffle, backpedal and carioca for multidirectional agility.

Published on February 25, 2026Read more

Assisted Sprint (Slight Downhill)

AdvancedExplosivenessSpeed

Assisted Sprint (Slight Downhill)

Sprint on a slight decline to exceed maximum speed and work on stride frequency.

Published on February 25, 2026Read more

Resisted Sprint (Parachute or Band)

IntermediateExplosivenessPower

Resisted Sprint (Parachute or Band)

Sprint against resistance with a parachute or elastic band to develop acceleration power.

Published on February 25, 2026Read more

Acceleration Drill (3-Point Start)

IntermediateExplosivenessSpeed

Acceleration Drill (3-Point Start)

Explosive sprint from a 3-point stance to work on first steps and initial acceleration.

Published on February 25, 2026Read more

Flying Sprint

AdvancedExplosivenessSpeed

Flying Sprint

Maximum speed sprint after a progressive acceleration phase to measure and develop top speed.

Published on February 25, 2026Read more

Sprint 10-20-30 m

IntermediateExplosivenessSpeed

Sprint 10-20-30 m

Maximal sprints over short distances to develop top speed and acceleration capacity.

Published on February 25, 2026Read more

Lateral Bound

IntermediatePlyometricsAgility

Lateral Bound

Unilateral lateral bound to develop lateral power, ankle stability, and dynamic proprioception.

Published on February 25, 2026Read more

Broad Jump (Standing Long Jump)

BeginnerExplosivenessPlyometrics

Broad Jump (Standing Long Jump)

Explosive horizontal jump to develop propulsion power and lower body coordination.

Published on February 25, 2026Read more

Single-Leg Hop

IntermediateExplosivenessPlyometrics

Single-Leg Hop

Unilateral forward hop to strengthen propulsion power and single-leg stability.

Published on February 25, 2026Read more

Depth Jump

AdvancedExplosivenessPlyometrics

Depth Jump

Drop from a box and immediately jump upward to train the stretch-shortening cycle and maximize muscle reactivity.

Published on February 25, 2026Read more

Squat Jump

BeginnerExplosivenessPlyometrics

Squat Jump

Explosive vertical jump from squat position to develop concentric power of the quadriceps and glutes.

Published on February 25, 2026Read more

Split Squat Jump (Lunge Jumps)

IntermediateExplosivenessPlyometrics

Split Squat Jump (Lunge Jumps)

Alternating jumping lunges to develop unilateral power, dynamic balance, and explosive leg strength.

Published on February 25, 2026Read more

Tuck Jump

IntermediateExplosivenessPlyometrics

Tuck Jump

Vertical jump bringing knees to chest to develop explosive power and aerial coordination.

Published on February 25, 2026Read more

Hurdle Hops

IntermediateExplosivenessPlyometrics

Hurdle Hops

Consecutive jumps over mini hurdles to develop ground reactivity and repeated explosive power.

Published on February 25, 2026Read more

Bounding

IntermediateExplosivenessPlyometrics

Bounding

Running with exaggerated bounding strides to develop horizontal power, coordination, and running economy.

Published on February 25, 2026Read more

Box Jump

IntermediateExplosivenessPlyometrics

Box Jump

Explosive jump onto a box to develop lower body power and neuromuscular coordination.

Published on February 25, 2026Read more

Drop Lunge Jump

IntermediateExplosivenessPlyometrics

Drop Lunge Jump

Explosive reverse lunge with jump to develop vertical propulsion power from a unilateral position.

Published on February 25, 2026Read more

Medicine Ball Chest Pass

BeginnerExplosivenessPlyometrics

Medicine Ball Chest Pass

Explosive medicine ball throw from the chest to develop horizontal pushing power.

Published on February 25, 2026Read more

Plyo Push-up

IntermediateExplosivenessPlyometrics

Plyo Push-up

Explosive push-up with hands leaving the ground to develop upper body pushing power.

Published on February 25, 2026Read more

Clap Push-up

AdvancedExplosivenessPlyometrics

Clap Push-up

Explosive push-up with hands clapping mid-air to maximize upper body power and contraction speed.

Published on February 25, 2026Read more

Ankle Hops

BeginnerExplosivenessPlyometrics

Ankle Hops

Quick hops using only ankle flexion to develop calf and Achilles tendon reactivity.

Published on February 25, 2026Read more

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