20 Essential Plyometric Drills to Boost Explosive Power and Agility

Plyometric training is essential for developing explosive strength, agility, and speed--making it a valuable component in any athlete's program. These 20 plyometric drills focus on different movement planes and muscle groups, enhancing performance while helping to prevent injuries.

Plyometric Drills

  1. Sideways Box Drill: Explosive lateral jumps onto a box, improving lateral power and agility.
  2. Alternating Push-Off: Single-leg jumps onto a platform to build leg strength, balance, and vertical power.
  3. Hurdle Hops: Two-footed hops over hurdles, maximizing vertical lift and speed of rebound.
  4. Drop Down Rebound: Drop from a platform and immediately jump up, developing reactive strength.
  5. Drop Down Rebound to Second Box: Drop and jump onto a second platform, testing power and reaction time.
  6. Drop Down Rebound to Touch Object: Drop and jump to touch an overhead object, building vertical leap.
  7. Drop Down Rebound over Hurdle: Jump over a hurdle after landing, enhancing power and agility.
  8. Drop Down Rebound with Multiple Hurdles: Maintain speed and explosiveness over several hurdles.
  9. Double-Footed Bounding: Powerful bounds focusing on speed, height, and rapid ground contact.
  10. Jump Up to Platform: Max-height jump onto a platform for lower-body strength.
  11. Standing Long Jump to Vertical: Forward jump followed by a vertical jump to train reactivity.
  12. Drop Down to Freeze Position: Drop and hold position to enhance eccentric control and strength.
  13. Moving Alternate Split Squat: Explosive split squats to develop leg speed and power.
  14. One Leg Box Jump: Single-leg jump onto a platform for unilateral strength and balance.
  15. One Leg Hurdle Hops: Hop over hurdles on one leg, enhancing agility and single-leg strength.
  16. Single Leg Bounding: Hop forward on one leg with focus on height and quick rebound.
  17. Dynamic Split Squat Drive: Explosive upward movement from split squat stance to build power.
  18. Horizontal to Vertical Drill: Combine forward and vertical jumps for coordination and explosiveness.
  19. Standing Long Jump into One Hurdle Hop: Long jump followed by a hurdle hop to boost agility.
  20. Standing Long Jump into Two Hurdle Hops: Long jump followed by two hops to test endurance and power.

These drills are widely used in sports such as track and field, basketball, football, and volleyball. They can be scaled for beginners or intensified for elite athletes. Incorporating them into a regular training program enhances neuromuscular coordination, strength, and injury resilience.