Plyometric exercises are defined as movements that train your muscles, connective tissues and nervous system, according to the National Strength and Conditioning Association. These movements are quick and powerful and can use your hamstring at its greatest length and force. Engage in a warm up and stretching routine prior to plyometric exercise to avoid the risk of injury.
Stand in a wide, forward lunge stance. Perform a jump and switch feet in the air, meaning your front foot is now the back foot and vice versa. Land with feet opposite to how they were in the starting position. As you land, disperse your bodyweight evenly between both feet. Keep your chest up and your upper body relaxed throughout the movement. Repeat jump and focus, reducing the time your feet are in contact with the floor.
Running High Knees
Running high knees is a plyometric exercise done while running -- execution of proper form is essential. Keep your elbows at 90 degrees, shoulders relaxed and chest up. Move your hands up to chin level and back down by your sides throughout the exercise. Stay on your forefoot, drive your knees up toward your chest and back down as fast as possible while keeping a running pace.
Running Butt Kicks
Begin running, use proper form by keeping your elbows at 90 degrees and your shoulders relaxed. Flex your knee and bring your heel back and up to your buttocks. Stay on your forefoot and maintain a slight forward lean with your upper body throughout the exercise. Alternate leg kicks. Aim to finish 20 kicks within 10 yards.
For a box jump exercise you will need a box or platform 12 to 18 inches high. Boxes as low as six inches may be used -- work with a certified trainer to determine when you are ready or box jumps. They pose a greater risk for injury than some simpler plyometric exercises. Stand facing the box, with your feet together jump onto the box. Jump off the box back to the starting position as fast as possible. Once you've landed, immediately propel yourself back onto the box. Repeat the movement. The goal is to keep your time on the ground minimal.