Jump On It!

Your dream fitness goals may just be a hop, skip, and jump away if you are adding plyometric training to your regular exercise routine.

Unlike most strength training exercises that entail long, slow movements that focus on building size and adding bulk to muscles, plyo training involves quick, short movements focusing on building speed and power. This is achieved through performing several exercises that aid in increasing the efficiency and speed of the muscle contraction.

There are a countless number of plyo exercises that you can incorporate into your fitness routine, but here are a few of our favorites:


Box Jumps

  • Place a plyo box 6 inches in front of you.
  • Get into a squat position with your feet shoulder-width apart.
  • Squat and jump up using your entire body, including your arms.
  • Land softy on the box on the balls of your feet.
  • Step down, reset yourself and repeat.

You can either increase box height or add weight via weighted vest, barbell, or dumbbells to increase the difficulty.

Burpees w/ Bosu

We love burpees… said no one ever! But you have to admit, burpees have always been great full-body exercises.

Adding a BOSU Balance Trainer adds extra resistance and tests balance. The BOSU also requires more core strength, which is the center of all athletic movements. Football players can greatly benefit from this exercise, because they are constantly having to get up from the ground.

  • Hold a BOSU Balance Trainer in front of you with the flat side facing you.
  • Get into a squat position with your feet shoulder-width apart.
  • Drop down into a push-up position with the round part of the BOSU on the floor.
  • Bring your knees up to your chest like you were performing a Double-Leg Mountain Climber.
  • Jump up into the air, pressing the BOSU above your head toward the ceiling.
  • Land softly on the ground and immediately transition into your next rep.

Skater Jumps

Skater Jumps build lateral strength and power in the quadriceps and glute muscles. They also place the entire load on one leg, which helps with balance and reduces the tendency to favor the stronger leg during two-legged jumps.

  • Get into a squat position with your feet close together and the majority of your weight on your right leg.
  • Push off your right leg to the left side.
  • Land softly on your left leg and move your right leg behind it like you were performing a Curtsy Lunge.
  • Repeat on your left leg. That’s one rep. 

Broad Jumps

Broad Jumps build true leg strength, because you don’t take a first step or get a running start. They require you to perform a deep squat to propel yourself forward as far as you can, using your quadriceps and glute muscles.

Use a surface that has some give to it.

  • Get into a squat position with your feet shoulder-width apart facing an open space.
  • Squat down deep and jump up, using your entire body to thrust yourself forward.
  • Land softly on the ground and immediately transition into your next rep.

Jumping Lunges

  • Get into a standard lunge position, keeping your back straight, and your knees forward.
  • Squat down and jump up, switching leg positions in mid-air.
  • Land softly and immediately transition to your next jump.
  • Perform the same movement, switching your leg position each time.

Dot Drills

The Dot Drill increases foot speed and quickness. It also increases ankle and calf strength, like Weighted Lateral Jumps.

  • Place a dot mat or Agility Dots in front of you, mark five spots like dots on a dice.
  • The first sequence, start with your feet on the two corner dots at the front end of the mat.
  • Hop slightly off the ground, bringing both your feet together on the middle dot.
  • Without stopping, jump slightly and separate your feet so each foot lands on a corner dot at the far end.
  • Repeat the movement in reverse. That’s one rep.
  • Repeat 10 times.
  • The second sequence is the same as the first, except once you reach the far end, turn around and repeat the movement going forward instead of in reverse.
  • Perform that sequence 10 times.
  • The third sequence requires you to hop to each dot on one leg.
  • Start from the dot in the front right corner.
  • On one leg, hop to the middle dot, then the far right dot, then the far left, then hop backwards to the middle dot, then to the front left, and back to the front right. That’s one rep. Repeat 10 times.
  • Perform the same sequence on the other foot 10 times, and then 10 times using both feet close together.

Lateral Jumps

  • Place a barbell on the ground with a weighted plate on each side.
  • Adjust the weighted plate size according to your jumping ability — the bigger the weight, the higher the bar.
  • Stand about 6 inches to the side of the barbell.
  • Hold a weighted plate or medicine ball over your head. Adjust the weight according to your ability.
  • Bend your knees slightly with your feet close together.
  • Hop over the bar and back continuously, staying light on your feet.

These exercises will help improve your vertical leap, help increase acceleration, increase your top overall speed, improve change-of-direction, and help you with faster cuts by improving to overall power of your movements. Also, plyo training can increase your tendon strength ultimate preventing less injuries during games or other activities.


You’re going to need some products to help get you started!

Dots Power-plyo boxes Economy Power Jumper BOSU

  • Agility Dots
  • Power-Plyo Boxes
  • Economy Power Jumper
  • BOSU

And now that it is Spring time – you can take your workout outside with all of these products. So there is no excuse not to get started today!


 And if you fall – try, try again… We all have ate it a few times!

grump cat

Erin Gray

About Erin Gray

Erin Gray is Co-Owner and Manager of 865 Fitness. She is a CrossFit L-1 trainer, CrossFit Kids coach, and yoga instructor. She is certified in all nine MOSSA group fitness programs. When she isn’t leading CrossFit classes you’ll find her running, or blogging. https://www.facebook.com/erinleighgray865 https://www.instagram.com/e3gray/