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In this video we share some of our favorite plyometrics exercise we regularly recommend for our athletes. It’s a great way to increae your strength and economy of movement for running, cycling, and swimming.

The routine includes 18 exercises:


  1. Hot & colds
  2. Lunges jumps w/ pause
  3. Single leg hop
  4. Squat jumps
  5. Lunges jumps
  6. Side to side jumps
  7. Back to front jumps
  8. Lateral hurdles
  9. Power skips
  10. Basketball throws
  11. Soccer throws
  12. Side throws
  13. One arm throws


  1. Rocket Jumps
  2. Power jumps
  3. Tuck Jumps
  4. Burpess
  5. Mountaineers
  • For the “Lower Difficulty” plyometrics start with around 10 reps for each movement (or leg). You can do this 1x week and as you get stronger, you can increase each session by 5 reps.

For the “HIGHER DIFFICULTY” plyometrics, only add this after you have completed around 4 weeks of lower difficulty plyos 1x week.
For these, you can start with 5 reps and add a few more each week. Build to around 15-20 reps over time.

DO NOT do all exercises in one routine. You can start with 4 of the “lower difficulty” exercises 1 x week. And as you adapt, you can do around 4-5 exercises incorporating 2-3 of the lower difficulty and 1-2 of the higher difficulty.

*** Be careful and don’t overdo it ***

  • The material appearing in this video is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment.

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