Basic Plyometrics For The Legs

Plyometric training involves explosive jumping movements. This style of training improves your muscular power -- the ability to combine strength and speed. The National Strength and Conditioning Association notes that plyometrics, although effective, can also cause injury. You should learn basic leg plyometrics first before trying advanced leg plyometric exercises.

Jumps in Place

Sub-maximal jumps in place are the most basic type of plyometric leg exercise. You jump in place using both legs. This is a sub-maximal movement; do not attempt to jump as high as you can. Dip down into a quarter-squat and without pausing, reverse direction and jump into the air. Immediately on landing, bend your knees to absorb the shock. Start with short hops and then gradually increase to higher hops.

Squat Jump

A squat jump is a jump in place, but you dip lower at the beginning of the movement to propel yourself higher. Press your hips back and bend your knees until your thighs are parallel to the floor. Your weight should be over your heels. Pause for a moment and then jump as high as you can. Bend your knees when you land to absorb the shock. You can use your arms to help propel yourself up during a squat jump, but if the focus is on increasing leg power only, do not use your arms.

Lateral Jumps

Lateral jumps are side-to-side jumps. This adds a new dimension to your leg plyometric training. Start with your feet together and your knees slightly bent. Lift your left foot off the floor and take a step to your left. Push through your right foot, propelling your body to the left. Land with both feet together and immediately bend your knees. Repeat to the right and alternate sides. To increase the challenge, try jumping higher or farther.

Single-Leg Jumps

Start with a sub-maximal single-leg jump. Hold your right foot off the floor and dip down into a quarter squat. Jump into the air and immediately bend your left knee when you land. Start with low jumps and gradually increase the height of your jumps. Progress to a single-leg squat jump. Dip down into a quarter squat, but pause for a count before you jump into the air. Advance to single-leg lateral movements.