Free Plyometric Exercises!

Let's get down to business. These free plyometric exercises allow you to improve your explosive upper and lower body movement.

Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!

There are a variety of exercises below, but make sure to start using them slowly. With these fast and explosive movements it can be easy to hurt yourself.

For each of these plyometric exercise, do 2 to 3 sets of 6 to 12 reps. Combine these free plyometric exercises to make full plyometric workout routines to build faster and more powerful punches, jumps, and kicks!


5 Free Plyometric Exercises for Your Lower Body

Use these free plyometric exercises to build explosive strength, like this long-jumper.

1. Tuck Jump

  • Stand with your feet shoulder width apart, knees flexed.
  • Jump up, as high as possible, and tuck your knees to your chest. Bring your knees up with your legs; don't bend your chest forward!
  • When you land, absorb the impact with your knees and ankles.
  • Jump again immediately.


2. Spin Jumps

  • Stand with your feet hip width apart, with your knees flexed.
  • Jump up and turn 90 degrees to your right, land, and then jump back, turning left, to face forward.
  • Jump up and turn 180 degrees to your right, land, and then jump back, turning left, to face forward.
  • Jump up and turn 270 degrees (3/4 of a circle) to your right, land, and then jump back, turning left, to face forward.
  • Jump up and turn all the way around to your right, land, and then jump back, turning left, to face forward.
  • This entire routine is one set. Do the next set with jumps to the left.


3. Depth Jumps

  • Stand on a box about 3 feet tall, with your feet at shoulder width.
  • Drop to the ground, bending your knees and ankles only enough to absorb the impact, then immediately jump up as high as you can in the air.


4. Ankle Bounce

  • Stand with your feet shoulder width apart, legs straight.
  • Jump in place, flexing only the ankles, while keeping your legs straight.


5. Squat Jumps

  • Stand with your feet shoulder width apart, knees bent so that your thighs are parallel to the floor.
  • Jump up as high as you can, extending your legs straight.
  • Land and bend your knees and ankles to absorb the impact, letting yourself down into your lower starting position.
  • Repeat.


5 Free Plyometric Exercises for Your Upper Body

1. Clapping Push-up

  • Start at the bottom of a regular push-up position, hands in line with your shoulders.
  • Push-up forcefully, enough to lift your hands off the ground, and clap them once before you come down.
  • Keep going 'till you've gotten as much as you can take. ;-)
  • You can work up to doing 2 or even 3 claps per push-up.


2. Shock Push-ups

  • Start in regular push-up position, arms extended, hands in line with your shoulders on two boxes, between 1 to 2 feet high. Make sure they're the same height. :-)
  • Drop down to the floor, flex your elbows and shoulders just enough to absorb the fall, and then and then push yourself up as high into the air as you can.
  • Catch yourself on the ground and then reset yourself on the boxes for the next rep.


3. Decline Push-ups

  • Place your feet on a box 6 to 12 inches high, with your hands on the floor in line with your shoulders in a regular push-up position.
  • Push off the floor to go as high as possible. On the way down, absorb the impact with your elbows and shoulders.
  • Push yourself back up (explosively) and repeat.


4. Drop and Rebound Push-ups

  • Start with your arms bent, hands at shoulder width on two boxes that are 6 to 12 inches off the ground.
  • Push-up explosively off the boxes and land on the ground as you come down, absorbing only as much of the impact with your shoulders and elbows as you need to.
  • Push-up explosively off the ground, then place your hands back up onto the boxes. Repeat. And for the ambitious...


5. Explosive Handstand Push-ups

  • Start in a handstand, lower your head to the floor, and then push-up explosively into the air. You might want to try this with a wall behind you for stability at first.
  • Catch yourself on the way down, absorbing only as much of the momentum as you need to before pushing up again.


Using Your Free Plyometric Exercises...

These should be enough for you to put together a basic plyometric workout. If you're interested in more exercises like these, Jumping Into Plyometrics by Donald A. Chu is an excellent book for plyometrics, and some of his exercises are listed above.

These plyometric exercises can build amazing explosive strength, and can also be used to punch through plateaus in your regular weight training. Use these free plyometric exercises wisely to get an edge over your competition.

Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!

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Free Plyometric Exercises!
References:
Chu, Donald A. 1998. Jumping Into Plyometrics. Champaign, IL: Human Kinetics.

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