PLYOMETRIC EXERCISE

1. Squat Jump A plyometric exercise where you squat

down and then explosively jump as
high as possible. It's used to improve
lower body power and explosiveness.

2. Jumps for Height Various exercises, such as box jumps

or vertical jumps, aimed at increasing
the height of the jump. They primarily
target leg muscles and help in
improving vertical leap.
3. Ins and Outs Also known as in-and-out jumps, it
involves jumping laterally in and out
of a confined space. It helps in
improving agility, lateral quickness,
and lower body strength.
4. Snowboard Hops Mimics the movement of jumping on a
snowboard. It involves jumping
forward and sideways while keeping
the body stable. It improves balance,
coordination, and lower body strength.

5. X Hops Involves jumping to form an 'X' shape

with your legs while in mid-air. It
targets multiple muscle groups,
including quadriceps, hamstrings,
glutes, and calves, improving overall
lower body strength and coordination.
6. Forward Hops Basic hops performed in a forward
direction. It helps in developing
explosive power in the legs and
improving coordination.
7. Frog Hops A plyometric exercise where you jump
forward and then land in a deep squat
position with your hands touching the
ground, mimicking a frog's movement.
It strengthens the lower body muscles
and improves agility.
8. Reactive Hurdles Involves jumping over hurdles or
obstacles placed at varying heights and
distances. It helps in developing
reactive strength, agility, and
coordination.

9. Double Foot Involves hopping forward using both

Forward Hops feet simultaneously. It's great for
improving explosive power,
coordination, and leg strength.

10. Double Foot Side Similar to forward hops but performed

Hops sideways. It targets the same muscle
groups as forward hops while also
improving lateral movement and
agility.