Lower Body Plyometrics Drills

Build explosive strength with these lower body plyometrics drills for running, jumping, or anything in between. They are divided into 3 sections: low, medium, and high intensity exercises.

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Start with the low intensity plyometrics drills and make sure you don't hurt yourself. Work each exercise for 2 to 3 sets of 10 to 15 reps. Remember, you're trying to train your muscles to contract in a certain way, not to fatigue them to failure.

- Low Intensity -

Two-Foot Ankle Hop

Start standing straight up, feet at shoulder width, hands relaxed and hanging at your sides.

• Using only your ankles (and calf muscles), hop repeatedly in place. Make sure to extend your feet and flex your ankles fully each time.
• Hold your arms in front of you as you hop, lifting them slightly when you jump up.

Side-to-Side Ankle Hop

Start standing straight up, feet at shoulder width, hands relaxed and hanging at your sides.

• Using only the flexion in your ankles, hop 2 to 3 feet to one side, keeping your feet at shoulder width.
• As soon as you land, jump back. Hold your hands up at chest level, arms bent at the elbows.

- Medium Intensity -

Knees Tucked Jump

Start standing straight up, feet at shoulder width, hands relaxed and hanging at your sides.

• Jump upward as high as possible, bringing your knees with you and tucking them up tight against your chest. Grab your legs and hold them to your chest at the peak of your jump.
• Land and immediately jump again.

Tuck Jump with Heel Kick

Start standing straight up, feet at shoulder width, hands relaxed and hanging at your sides.

• Bending your knees slightly, jump up as high as you can and bring your feet back to kick your butt with your heels so that your knees are pointing downward.
• Land back on your feet, wait just long enough to absorb the fall, and jump again.

- High Intensity -

Split Squat Jump

Extend one leg forward and the other back, and lower your body into an extended lunge position. Both knees should be bent at right angles, and the forward leg should be at a right angle to the body.

• From this beginning position, jump up as high as possible and switch your legs so that you land with the opposite legs forward and back.
• When bringing the rear leg up, contract the knee so that it comes forward while staying close to your butt.
• As soon as you land, jump again.

Straight Pike Jump

Start standing straight up, feet at shoulder width, hands relaxed and hanging at your sides.

• Jump up as high as possible and, keeping your legs extended straight, bring them up as high as you can in front of you.
• At the same time, extend your arms out to try to touch your toes. At the peak of your jump your hips should be flexed to allow you to (almost) touch your toes in mid-air.
• Land and immediately jump again.

Moving Forward...

Wherever you are now, you've got plyometrics drills right here to get you to the next level. Start with the low intensity ones, and transition naturally on to the more advanced movements.

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References:
Chu, Donald A. 1998. Jumping Into Plyometrics. Champaign, IL: Human Kinetics.