The Different Types of Plyometrics and Their Benefits
If you’re looking to improve your strength, speed, and athletic performance, it’s time to add plyometric training to your workouts. Sometimes called “jump training,” plyometrics are explosive exercises designed to increase power, coordination, and agility - all while giving you a seriously effective full-body workout.
But plyometric training isn’t just about jumping on boxes. There are different types of plyometric exercises, each offering unique benefits for your legs, arms, and core. Whether you’re training for sport, building strength at the gym, or working out at home, here’s a complete guide to the main types of plyometrics and how they can transform your fitness.
1. Lower Body Plyometrics
These are the most common and popular plyometric exercises, targeting your legs, hips, and glutes. Lower body plyometrics are brilliant for boosting jump height, sprint speed, and explosive power.
Popular Lower Body Plyometric Exercises
- Box Jumps - Jump from the ground onto a box or platform. Great for building leg strength and coordination.
- Depth Jumps - Step off a box, land softly, then explode straight up. Ideal for improving reactive strength.
- Broad Jumps – Powerful horizontal jumps that enhance acceleration and lower body drive.
- Skater Jumps – Lateral jumps that strengthen stabilising muscles and improve agility.
Benefits:
- Builds leg strength and muscular power
- Improves sprint performance and acceleration
- Strengthens tendons and joints to prevent injuries
- Enhances balance and body control
2. Upper Body Plyometrics
Plyometric training isn’t just for your legs. Adding upper body plyometric exercises helps develop explosive power in your arms, shoulders, and chest — perfect for athletes involved in sports like rugby, cricket, boxing, or tennis.
Popular Upper Body Plyometric Exercises
- Clap Push-Ups – Perform a push-up and explode off the ground for a quick clap mid-air.
- Medicine Ball Slams – Throw a medicine ball forcefully into the ground to engage your entire upper body.
- Overhead Medicine Ball Tosses – Mimic throwing movements to improve strength and coordination.
- Plyometric Bench Press (Smith Machine or with Spotter) – Push the bar explosively to develop upper body power.
Benefits:
- Increases arm, shoulder, and chest strength
- Enhances throwing and striking power
- Activates fast-twitch muscle fibres for athletic performance
- Improves upper body endurance and stability
3. Core Plyometrics
A strong core is vital for transferring power between your upper and lower body. Plyometric core exercises train your abs and obliques dynamically, improving rotational power, stability, and coordination.
Popular Core Plyometric Exercises
- Medicine Ball Rotational Throws – Build rotational power for sports like golf or hockey.
- V-Up Ball Passes – Strengthen your abs while developing explosive movement patterns.
- Plyometric Plank Jacks – Add speed and intensity to your plank routine.
Benefits:
- Strengthens your core and lower back
- Improves posture and body control
- Boosts rotational and stabilising strength
- Reduces risk of injury during training
4. Full-Body Plyometrics
Full-body plyometric exercises combine upper, lower, and core movements into one powerful workout. They’re fantastic for burning calories, boosting endurance, and building total-body coordination.
Popular Full-Body Plyometric Exercises
- Burpees – A full-body movement combining a jump and a push-up — the ultimate plyometric calorie-burner.
- Jump Lunges with Twist – A dynamic movement improving balance, coordination, and rotational strength.
- Squat Thrusts – A fast-paced exercise to build power and stamina.
Benefits:
- Burns calories quickly and effectively
- Improves cardiovascular fitness
- Builds coordination, balance, and agility
- Increases overall power and athletic performance
Why You Should Add Plyometrics to Your Training Routine
Incorporating plyometric exercises into your fitness plan offers a wide range of benefits for athletes and everyday gym-goers alike. Here’s what you can expect:
- Explosive Power – Perfect for sprinters, footballers, and anyone looking to move faster and stronger.
- Enhanced Coordination – Improves your body’s ability to move efficiently and react quickly.
- Injury Prevention – Strengthens tendons, ligaments, and stabilising muscles.
- Improved Fitness and Fat Loss – High-intensity movements that torch calories and build lean muscle.
- Better Athletic Performance – Whether you play sports or simply want to feel more athletic, plyometrics deliver results.
Tips for Safe Plyometric Training
Before jumping into plyometric workouts, keep these safety tips in mind:
- Always warm up with dynamic stretching and mobility drills.
- Start simple – master the basics before progressing to higher-intensity exercises.
- Land softly to reduce impact on your joints.
- Train 2–3 times per week with rest days between sessions.
- Prioritise form over height or speed.
Final Thoughts
Whether you’re a professional athlete or simply want to level up your workouts, plyometric exercises are one of the most effective ways to build power, speed, and agility. From box jumps to medicine ball throws, these explosive movements challenge your body in new ways and help you move better in everyday life.
Start with the basics, focus on control, and gradually build your way up — you’ll soon experience the powerful benefits of plyometric training for yourself.
