6 Plyometric Exercises to Build Muscle Power

Whether you’ve hit a plateau in your workouts or want to try something new, plyometric exercises are a great way to give your fitness plan a boost. Think of these exciting moves like magic tricks for your muscles. Quick, explosive movements –– that often involve jumping –– help you build strength, speed, and power. 

Many competitive athletes use plyometric training to improve their performance. But you don't have to be a professional to try it. You should, however, have experience working out regularly. 

What is plyometric training? 

Plyometric training is a high-intensity exercise technique that involves quick, explosive movements. Dynamic moves –– such as jumping, hopping, or skipping –– engage fast-twitch muscle fibers. These fibers help your muscles contract rapidly and generate short bursts of power. They're important for vigorous exercises like high-intensity interval training or weightlifting.

Targeting these fibers is designed to increase muscle power, strength, and speed. That's why plyometric exercises are particularly effective for enhancing athletic performance and overall muscle function. Some examples of plyometric or jump training include jumping jacks, jumping rope, and rebounding or trampoline exercises. 

What are the best plyometric exercises? 

Whether you want to improve your athletic performance or amp up your fitness game, plyometrics can take your training to the next level. 

Try starting with a few of these high-energy moves at a time. Aim to do each exercise for about 30 seconds. As you build strength, you can add more. When you're ready, you can do all six of them, plus core exercises, to complete this 12-minute plyometric workout. 

1. Line jumps 

Ready to jump into action? Side-to-side line jumps are an excellent heart-pumping exercise to kickstart your routine. You can use tape, a jump rope, or another object to make a line or marker on the floor. 

• Step 1: Stand up tall, with your feet parallel to the line on the floor. 

• Step 2: Jump to the side and over the line, landing softly on the balls of your feet. Jump back to the other side as fast as you can.

• Step 3: Continue jumping from side to side, maintaining proper form throughout.

2. High skips 

High skips, or high knees, burn calories and boost your heart rate. They also activate lower-body muscles, such as the quadriceps, hamstrings, and calves. Skips are particularly effective at generating power from your hips.

• Step 1: Stand upright with your feet shoulder-width apart.

• Step 2: Lift your right knee toward your chest while swinging your arms as if you were running. Moving your arms can help with balance and momentum. 

• Step 3: Alternate, quickly bringing your left knee up toward your chest and balancing on your right foot.

• Step 4: Keep switching legs, aiming for quick, controlled movements. 

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3. Speed skaters 

Speed skaters mimic the lateral powerful glide of an Olympic skater. The move can help you build leg muscle strength and endurance. 

• Step 1: Begin with your feet hip-width apart and your knees slightly bent.

• Step 2: Bend your hips and lean forward slightly as you hop to the right. Land on your right foot and cross your left foot behind you, with your toes hovering just above the floor. Swing your right arm in front of you as you jump. 

• Step 3: Jump to the left quickly, landing on your left foot and bringing your right foot behind.

• Step 4: Keep the motion fluid and controlled as you jump from right to left. 

4. Squat jumps 

With squat jumps, you engage your core and lower-body muscles to build power in your legs. 

• Step 1: Start with your feet shoulder-width apart and knees slightly bent. 

• Step 2: Engage your core as you lower into a squat position, keeping your back straight and chest up.

• Step 3: Jump as high as you can, extending your legs fully.

• Step 4: Land softly back into a squat position.

• Step 5: Ensure a smooth transition between squatting and jumping as you repeat the move. 

5. Burpees

Ready for the ultimate plyometric exercise? Burpees are a full-body move that combines strength and cardio.

• Step 1: Stand with your feet hip-width apart. 

• Step 2: Drop into a squat with your knees bent and your thighs parallel to the floor. 

• Step 3: Bend down and jump your feet back into a plank position. Keep your body straight, from head to toe, with your palms and toes touching the floor. 

• Step 4: Perform a push-up if you can. 

• Step 5: Jump your feet back toward your hands to stand and explode up into a jump.

• Step 6: Repeat steps 1-5, focusing on proper form. 

6. 180° jumps 

This advanced move takes the squat jump to the next level. With 180° jumps, you can build muscle strength, increase jump height, and improve range of motion. 

• Step 1: Stand with your feet shoulder-width apart and your core engaged.

• Step 2: Lower into a squat, going as far down as you can with your thighs parallel to the floor.

• Step 3: Drive through your feet as you push up and jump 180° to the right, landing softly on your feet. 

• Step 4: Jump 180° to the left. 

• Step 5: Keep jumping right to left as quickly as you can. 

What are the benefits of plyometric workouts?

Plyometric exercises offer a range of benefits to boost your exercise performance and overall fitness. Active moves raise your heart rate and can help you burn calories in a short period. Regular plyometric workouts can also offer the following key benefits. 

• Build muscle: Plyometric workouts have been shown to help build and strengthen muscles, especially in the lower body. And more muscle mass could lead to better fitness and overall health. 

• Increase muscle power and endurance: Plyometric exercises are quick, dynamic movements that may increase muscle power and endurance. Muscle power allows you to exert force in a short period. Muscle endurance helps you continue exerting that force without tiring. 

• Support strong bones: Jump training can be good for your bones, too. It's been linked to increased bone mass and strength. This can help adults –– including premenopausal women and men with low bone density –– avoid bone loss and osteoporosis as they age. 

• Improve balance: Jump training could help keep you on your feet. It's been shown to improve balance in novice exercisers, athletes, and adults ages 40 to 65. That might mean fewer falls and better mobility in your daily life. 

• Enhance agility and athletic performance: Plyometric workouts have been linked to better agility and athletic performance. Examples include speed, jump height, and changing direction. That's great news for athletes, from beginners to pros. 

• Lower the risk of injury: When done correctly, plyometrics may reduce the risk of injury by boosting strength, coordination, and stability. 

What are the risks of plyometric workouts?

There are numerous advantages of plyometric workouts. But they are not without risks. Vigorous, high-impact moves put extra stress on the bones, muscles, and joints. That can lead to injuries –– such as sprains, strains, and fractures –– if you're not prepared. 

Talk to your healthcare provider before you try plyometrics, especially if you have an injury or chronic conditions like arthritis. You can also work with a personal trainer to learn proper exercise form.

Here are a few more tips for injury-free plyometric workouts.

• Start slowly. Aim for 1-2 weekly workouts, and always warm up and cool down properly. You can try adding 2-3 plyometric moves to an existing workout. 

• Look for beginner-friendly exercises. The great thing about plyometric exercises is that you can modify them to suit your needs and fitness level. So start with beginner-friendly moves like jumping jacks or jumping rope.

• Progress gradually. A gradual workout progression can help you prevent injuries. Increase your plyometric workout intensity and duration slowly over time. 

• Listen to your body. Stop your workout if you have sudden pain or discomfort. 

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Written by:

Lindsay Wenndt

Lindsay Wenndt is a nationally certified health coach and fitness instructor specializing in orthopedic health. She's the founder of Break Free Fitness, a body-positive health and fitness company that reserves 10% of membership and coaching packages as scholarships for low-income women.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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