15 Plyometric Exercises: The Complete List by Level

Plyometric exercises train your muscles to switch from landing to launching in a fraction of a second, which is what turns raw strength into explosive speed and jumping power. The list below ranks 15 plyos by level: beginners start with squat jumps and ankle hops, intermediates add tuck jumps and single-leg bounds, and advanced athletes finish with depth jumps and hurdle hops. Pick the exercises that match your current level, because progressing too fast is the fastest route to sore knees and stalled gains. If your goal is a bigger vertical, pair this list with our guide on how to jump higher.

At-a-Glance: All 15 Plyometric Exercises by Level

#	Exercise	Level	Sets × Reps
1	Squat Jump	Beginner	3 × 6–8
2	Ankle Hops (Pogo)	Beginner	2–3 × 15–20
3	Lateral Line Hops	Beginner	3 × 20–30s
4	Standing Broad Jump	Beginner	3 × 4–5
5	Box Jump (low box)	Beginner	3–4 × 5–6
6	Tuck Jump	Intermediate	3 × 8–10
7	Single-Leg Bound	Intermediate	3 × 5–6/leg
8	Skater (Lateral) Bound	Intermediate	3 × 6–8/side
9	Split-Squat Jump	Intermediate	3 × 6–8/leg
10	Medicine Ball Slam	Intermediate	3 × 8–10
11	Depth Jump	Advanced	3 × 4–5
12	Hurdle Hops	Advanced	3 × 5–6
13	Single-Leg Box Jump	Advanced	3 × 4/leg
14	Bounding (repeat)	Advanced	3 × 20–30m
15	Clap Push-Up	Advanced	3 × 5–8

What Counts as a Plyometric Exercise

A plyometric exercise is any movement that loads a muscle with a rapid stretch and then fires it explosively, using the stretch-shortening cycle. The quick dip before you jump, the landing before you rebound, the countermovement before a throw: each stores elastic energy and releases it as usable force. Regular lifting builds how much force you can produce, while plyometrics train how fast you produce it, which is why the two work best together rather than as substitutes. A base of vertical jump strength training makes every plyo on this list more effective.

Beginner Plyometric Exercises (Start Here)

Begin here if you are new to jump training or returning from a layoff. The goal at this stage is a soft, quiet, controlled landing and short ground contact, not maximum height.

1. Squat Jump. Dip into a quarter squat, then jump straight up as high as you can and land softly back into the squat. It teaches the basic dip-and-drive pattern every other plyo builds on. Do 3 sets of 6 to 8 reps with full recovery between sets.

2. Ankle Hops (Pogo Jumps). With knees nearly locked, bounce off the balls of your feet using only your ankles, keeping ground contact as short as possible. This trains the lower-leg spring most jump programs overlook. Do 2 to 3 sets of 15 to 20 quick hops.

3. Lateral Line Hops. Hop side to side over a line or tape, feet together, landing lightly and rebounding instantly. It builds ankle stiffness and quick foot speed with very low impact. Do 3 sets of 20 to 30 seconds.

4. Standing Broad Jump. Swing your arms back, then drive forward off both feet for maximum distance and land soft in an athletic stance. Broad jumps train horizontal power that transfers straight into vertical takeoff. Do 3 sets of 4 to 5 reps, resetting fully between each.

5. Box Jump (Low Box). Jump onto a box around knee to mid-thigh height, landing in a partial squat, then step down rather than jumping down. The elevated landing cuts impact, making it the safest way to learn a full explosive jump. Do 3 to 4 sets of 5 to 6 reps, and follow a structured box jump workout to progress the height safely.

Intermediate Plyometric Exercises

Move here once your landings are quiet and controlled and you have a few weeks of beginner work behind you. These add single-leg demands, speed and an upper-body option.

6. Tuck Jump. Jump straight up and drive both knees toward your chest, landing softly and rebounding with minimal ground contact. It trains fast hip flexion and a quick reset. Do 3 sets of 8 to 10 reps, prioritizing quickness over volume.

7. Single-Leg Bound. Push off one leg driving forward and up, swing the opposite knee high, then land and immediately push off the other leg. Bounds build unilateral power and expose left-right imbalances two-footed jumps hide, which makes them a staple of both plyometric exercises for runners and plyometric exercises for baseball. Do 3 sets of 5 to 6 bounds per leg.

8. Skater (Lateral) Bound. Push off one foot and jump sideways onto the other, absorbing the landing with a bent knee before rebounding the opposite way. Most game jumps happen off one leg at an angle, and this trains exactly that frontal-plane power — the same reason it anchors our court-specific plyometric exercises for tennis and our field-sport set of plyometric exercises for soccer. Do 3 sets of 6 to 8 per side.

9. Split-Squat Jump. From a staggered lunge, drop shallow then jump explosively, switching legs in the air and landing soft in the opposite stance. It builds single-leg power and hip stability at speed. Do 3 sets of 6 to 8 reps per leg.

10. Medicine Ball Slam. Lift a medicine ball overhead, then slam it down as hard as you can using your whole torso, catching the bounce and repeating. It brings the stretch-shortening cycle to your upper body and core. Do 3 sets of 8 to 10 explosive reps.

Advanced Plyometric Exercises

Only progress here with a solid strength base and clean intermediate technique. These generate the highest forces on the list, so treat volume conservatively.

11. Depth Jump. Step off a 12 to 18 inch box, land on both feet, and the instant you touch the ground explode straight upward with the shortest possible contact time. This is the premier reactive-strength drill and a direct route to a higher vertical for anyone working on how to dunk a basketball. Do 3 sets of 4 to 5 reps, stopping if reps slow down.

12. Hurdle Hops. Jump over a row of low hurdles with both feet, landing and rebounding instantly with stiff, springy ankles. Continuous hurdle hops train reactive power and rhythm under fatigue. Do 3 sets of 5 to 6 hurdles.

13. Single-Leg Box Jump. Jump onto a low box off one leg, land balanced, and step down. It demands serious single-leg control and power, so keep the box low and the reps low. Do 3 sets of 4 reps per leg. For more variations, see our plyometric box jump exercises progressions.

14. Bounding (Repeat). String together exaggerated, powerful running strides, driving each knee high and covering as much ground per step as possible. Repeat bounding is one of the best carryovers to sprint speed and jumping power, which is why it anchors our field-specific plyometric exercises for football. Do 3 sets of 20 to 30 meters.

15. Clap Push-Up. Drop into a push-up, then push explosively enough to leave the floor and clap before catching yourself soft on bent arms. It is the upper-body depth jump, training reactive pushing power. Do 3 sets of 5 to 8 reps.

How Many Sets and Reps to Do

Keep plyometric reps low and rest long, because these exercises depend on a fully firing nervous system. Beginners should cap total ground contacts around 40 to 60 per session; trained athletes can handle 80 to 120. Rest 60 to 90 seconds between sets so every rep stays fast, and train two to three times a week on non-consecutive days. If jumps slow down or landings turn heavy, the set is over. For jump-specific programming, our list of the best plyometric exercises for vertical jump sequences many of these into a full plan, and our ranked guide to plyometric leg exercises breaks down the highest-payoff lower-body moves with sets and reps. If raw power is the goal, our list of plyometric exercises for explosive power ranks the moves by how much explosiveness they build per rep.

Common Mistakes to Avoid

The most common error is chasing volume: once jumps slow or form breaks, the set has become conditioning, not plyometrics, so stop early. The second is skipping the strength base and jumping straight to depth jumps, which loads joints your tissues are not ready for. Beginners also tend to land loud and stiff-kneed, a sign of poor force absorption rather than power. Land soft and quiet every time, step down off boxes instead of jumping down, and never train the same jump pattern two days in a row.

A Simple Weekly Plyometric Plan

Two sessions a week is enough to see progress without overreaching:

• Day 1 (lower body): Squat jumps, box jumps, single-leg bounds, ankle hops
• Day 2: Rest or light strength work
• Day 3 (mixed): Tuck jumps, skater bounds, medicine ball slams, and one advanced drill once you are ready

Warm up with dynamic movement and a few submaximal jumps first, keep every landing clean, and reassess your jump height every three to four weeks. Plyometrics are high-impact by design, so anyone new to training, returning from injury, or with a joint or medical condition should check with a coach or physician before starting. This article is general training information, not medical advice.