When done regularly, plyometrics exercises can help increase speed, power, explosiveness and jumping height. A wide variety of plyometric exercises exist, all of which feature powerful and explosive movements. If you're training for a specific sport or activity, you'll want to choose plyometric exercises that mimic the movements involved in your sport. If you're simply looking to add a plyometrics workout to your regular gym routine, choose exercises for the upper and lower body.
Squat Jumps
Squat jumps are one of the lowest-intensity plyometric lower body exercises. Stand with your feet shoulder-width apart, back straight and torso angled forward slightly. Bend your elbows to approximately 90 degrees and keep them tucked near your sides. Lower your butt until your thighs are parallel with the ground. Immediately spring upwards, jump off the ground and lift your arms toward the ceiling. As you jump into the air, keep your legs extended and avoid tucking your feet near your buttocks. Land on the balls of your feet, rest for a second and then repeat the sequence.
Bounding
Although it might seem difficult to coordinate at first, bounding is simply an exaggerated version of running. Begin by simply jogging in a straight line. After a few feet, explode off your right leg forcefully as you push your left arm forward. Then, explode quickly off your left leg and bring your right arm forward. Continue bounding forward in the exaggerated motion without stopping between bounds.
Medicine Ball Throws
A medicine ball is all you need for a variety of plyometric arm exercises. Begin with an overhead throw using a wall. Stand with one foot slightly in front of the other, knees slightly bent. Hold the medicine ball over your head and forcefully throw it into the wall, catching it on the rebound. Quickly repeat the movement, allowing very little time between throws. To move onto the side throws, take the same position with the wall to your left. Hold the medicine ball in both hands over your right hip. Forcefully throw the ball across your body and into the wall. Again, catch the ball on the rebound and continue throwing as quickly as possible. Repeat on the other side.
Plyometric Push-ups
For plyometric push-ups, you'll want to use the traditional push-up position. Place your hands slightly wider than and just behind your shoulders. Keep your core muscles contracted and maintain a straight line from head to heels. Lower yourself to the ground as if you're doing a traditional push-up. Then, explosively push yourself up so that your hands lift off the ground. As you fall back onto your hands, immediately lower back into another push-up. Continue the explosive motions, allowing no pause between repetitions.
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