Plyometric Exercises Full List This is a complete list of plyometric exercises. The idea of plyometrics is to develop the greatest amount of force in the shortest amount of time. Plyometrics are generally used in athletes, but can be tried by anyone looking to gain, strength, speed and power. These plyometric exercises sometimes requires a bench, stairs, jumping rope; everything that you could find in your house.

Plyometric or Sport Specific Exercises

Image	Name of Plyometric	Muscle Group
	Seated Twists Start with a medicine ball infront of your body. Bring the ball to one side and other side quickly and controlled. This exercise is great for developing core ...	Abdominals, Obliques, Upper Body, Core Strength, Stabilizers
	Stablizing on the ball This exercise is used for refining stabilizer muscles in the abdominals. Start with the ball under your knees while holding on to something, then let...	Abdominals, Stabilizers, Isokinetic
	Clap Push Up Start lying face down with your hands out to the sides supporting your weight. Now explode off with your hands and then clap your hands together in the middle ...	Chest, Pectoralis Major, Pectoralis Minor, Triceps, Anterior Deltoid (Arms, Shoulder)
	Burpee Start by standing tall and then drop to your hands and end up in push-up form (this may take some practice before you try this at 100% intensity). Stand up as ...	Chest, Triceps, Deltoids, Legs, Stabilizers (Pectoralis Major, Shoulder)
	Ball to Ball Twists This exercise is especially good for developing core strength. Start back to back with a partner. Have one partner with a medicine ball pass the ball t...	Core Strength, Abdominals, Obliques, Upper Body
	One Foot Box Jumps Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump over the box/bench/whatever landing on the same foot. This ex...	Gastrocnemius, Rectus Femoris, Biceps Femoris, Gluteus Maximus (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Side Box Jumps Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally while tucking your knees into your chest. Land with two feet...	Rectus Femoris, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Jump Rope Start with a skipping rope and jump while the rope is going underneath your feet. Visit http://www.erso.org/ for a complete ...	Rectus Femoris, Gluteus Maximus, Biceps Femoris, Gastrocnemius, Forearm Flexors (Legs, Butt, Quadriceps, Hamstrings)
	High to Low Medicine Ball Twists This exercise is great for any sport involving twisting at the waist, or developing core strength. Ie. Hockey Start with a partner and stand back to b...	Serratus Anterior, Abdominals, Anterior Deltoid, Shoulders, Biceps Brachii, Obliques, Core Strength
	Double Knee Jumps Start by standing in a squat position. Jump up with two feet while tucking your knees into your chest. Return to the starting position. This exercise is VERY...	Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Double Stair Jumps Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your knees to your chest while jumping to the stairs infront of yo...	Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings, Calf)

Introduction to Plyometrics | Plyometrics Training by Alex Meiliunas

Plyometrics is one of the best ways if not the best way to improve power. Power is similar to strength except you are adding a time factor. Therefore the relation of strength and speed is what we are talking about when we talk about power. A person who can perform a specific resistance movement, such as jumping, bench press etc., the fastest would be said to have more power in that movement. So what we are looking at is not just the contraction of the muscle, but how fast will it contract. It has been shown that a muscle will contract the fastest when it has been loaded. This is why you should be able to jump higher if you crouch down then immediately jump up than if you started in the crouch. Plyometrics is basically working what is termed a “Stretch Reflex” of the muscle. Plyometrics can help maximize power in the stretching and shortening cycle of a muscle or muscle group. They also promote reflex power through a broader range of motion than most endurance athletes use. The balance and strength aspect of the movements allow for development of optimal efficiency. These exercises also train an athlete to absorb shock better, improving resiliency in the joints and soft tissue. With plyometric training, an athlete is able to sustain repetitive contractions over time, say continuos j umping for a rebound in basketball. You develop strength and power through a broad range of motion, while creating a more versatile muscle and joint. Some exercises include: jumps-in-place, standing jumps, multiple jumps, box drills, depth jumps, bounding, and medicine ball exercises. Read the entire article Have a look at our Plyometric Workout Exercise Programs Check out a great plyometic speed training workout routine: