Basic Plyometric Jumps
Safe introduction to basic plyometric jumps, with an emphasis on landing technique.
How to play
- Explain and demonstrate the landing: balls of the feet first, knees bent and lined up with the toes.
- Vertical jumps in place, 2 sets of 6.
- Two-footed broad jumps, 2 sets of 5.
- Lateral hops over a line, 2 sets of 8.
Rules
- Full rest between sets.
- If the landing isn't right, repeat more slowly.
- Non-slip surface and proper shoes.
Variations
Easier
Small vertical jumps only.
Standard
Three jump types, two sets each.
Harder
Linked jumps over low cones.
Adaptations
- Knee or ankle problems: replace with slow squats.
- Higher body weight: fewer reps and lower jumps.
Learning goals
- Build explosive leg strength with safe technique.
- Learn to absorb landings.
PatioLab has "Basic Plyometric Jumps" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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