Sport-specific conditioning
Plyometrics: Exercises, Program and How to Jump Higher
Published October 20, 2026
Plyometrics are exercises where a muscle is quickly stretched and then contracts explosively (jumps, bounds, hops); they train you to produce force fast. A meta-analysis showed that plyometric training reliably improves vertical jump height (Markovic, 2007), and it also improved running economy in already well-trained distance runners (Saunders et al., 2006).
Why it works
When you land and immediately rebound, your tendons store energy like a spring and your nervous system learns to recruit muscle fibers faster. The payoff: higher jumps, faster sprints and sharper cuts.
Exercises by level
| Level | Exercise | Contacts per set |
|---|---|---|
| Beginner | Squat jump | 5-8 |
| Beginner | Jump rope | 20-30 |
| Beginner | Low box jump (12-16 in / 30-40 cm), step down | 5 |
| Intermediate | Broad jumps in a row | 3-5 |
| Intermediate | Lateral line hops | 10 |
| Intermediate | Split jumps | 6/leg |
| Advanced | Depth jump (step off a 12 in / 30 cm box, rebound) | 5 |
| Advanced | Single-leg bounds | 4/leg |
| Upper body | Clap push-ups, medicine ball throws | 5-6 |
How many jumps? (foot contacts)
| Level | Contacts per session | Sessions per week |
|---|---|---|
| Beginner | 60-80 | 2 |
| Intermediate | 80-120 | 2 |
| Advanced | 100-140 | 2-3 |
Quality over quantity: every rep should be max effort, with full rest (1-2 minutes) between sets.
8-week plyometric program
| Weeks | Session A | Session B |
|---|---|---|
| 1-2 | Squat jump 4 × 5 · Box jump 4 × 5 · Jump rope 3 × 30 | Broad jump 4 × 3 · Lateral hops 3 × 10 |
| 3-4 | Box jump 5 × 5 · Split jumps 3 × 6/leg | Broad jump 5 × 4 · Med ball throw 4 × 6 |
| 5-6 | Depth jump 4 × 5 · Box jump 3 × 5 | Single-leg bounds 3 × 4/leg · Lateral hops 4 × 10 |
| 7 | Half volume | — |
| 8 | Test: vertical jump (wall reach or app) | — |
Do plyometrics at the start of a session, after the warm-up, before lifting, never fatigued.
Safety rules
- Strength first: own a clean bodyweight squat (see squat).
- Quiet landings, knees in line with toes, never caving.
- Forgiving surfaces (wood, grass, mats), stable shoes.
- No plyometrics through Achilles or patellar tendon pain.
- Kids and teens: simple, playful versions with supervision.
By sport
| Sport | Priority exercises |
|---|---|
| Basketball, volleyball | Box jumps, depth jumps, vertical jumps |
| Soccer, football, rugby | Broad jumps, lateral hops |
| Tennis, pickleball | Lateral hops, rotational throws |
| Running | Bounds, jump rope, ankle hops |
Related: jump rope workout, how to run faster.