Plyometrics Training Drills – A Full Video Guide

Written By: Todd Kuslikis
October 03, 2011

Have you ever wondered why some people can run faster, jump higher and throw farther than you? Plyometrics and the ability for your muscle to shorten rapidly is the answer. Athletes that can shorten their muscles rapidly have a competitive edge on other athletes. In order to rise to the top of your game, incorporating plyometrics training drills into your workouts is essential.

Plyometrics Training Drills Explained

Slow Twitch Muscle Fibers Explained

Your muscles are made up of both fast and slow twitch muscle fibers. Slow twitch muscle fibers help you lift heavy objects. For example, pretend you had to lift an old refrigerator out from your grandma’s basement. You would need to recruit the slow fibers in your muscle to do the lifting. These fibers fatigue slowly and use more oxygen.


Fast Twitch Muscle Fibers Explained (The Secret to Plyometrics)

The secret as to why some people have such great agility and quickness is because they have either a greater quantity or more developed fast twitch muscle fibers. Some people are born with a greater number. You can’t change that. But you can change how much your fast twitch muscle fibers are developed. And the answer is with plyometrics training.


Plyometrics Training Definition

Plyometrics is a type of workout that focuses on using only your fast twitch muscle fibers. During the exercise, the muscle rapidly shortens in a quick burst of speed. After doing this over and over again, the fast twitch muscle fibers start to develop a greater capacity for moving quickly, jumping higher, or whatever else you may using it for.


Plyometrics Training Drills

There are a number of ways to workout using plyometrics. The below videos will guide you through sample plyometric training drills. Though remember that the workout you design should be the same movement that you would utilize in your sport. For example, basketball plyometric exercises would focus more on jumping while soccer plyometric exercises may focus more on sprinting.


Plyometrics Videos

Below includes a list of plyometric videos from YouTube that show sport specific training in plyometrics, basic plyometric exercises, advanced plyometric exercises, and plyometric circuit routines. It’s good to watch these videos to get an idea of possible plyometric workouts you can put together. Though again, remember that you should keep the workouts sports specific to whatever sport you are competing.


Plyometrics Training  Drill Videos


Plyometric Advanced Box Jumps


Plyometric Side Box Jumps


Plyometrics Circuits


Plyometric Pushups

Plyometric pushups helps develop tremendous chest strength. Even if you don’t have the pipes in the video, feel free to use a box or anything else you can quickly bring your hands up to.

Knee Health Score 2


Basketball Plyometrics

Great plyometric video showing plyometric exercises for the sport of basketball.


Soccer Plyometrics

This video shows some great plyometric traing exercises for soccer. These exercises are not for beginners. Be careful with them.


Hockey Plyometrics

This video shows plyometric exercises used for the sport of hockey. You don’t need to be on the ice to develop better skating ability.


Running Plyometrics

Great plyometric video to help any runner run fasters. Check it out.


Which Plyometrics Training Drills would you like to see on the list?

Show/Hide Comments (5 comments)
  1. tile roofing

    At this time I am going to do my breakfast, once having my breakfast coming again to read additional news.

  2. M Bivens

    Plyometric training is essential to athletes who jump, lift or throw. Anyone who uses plyometric training should understand not only how to do the exercises, but also how to implement and modify a program and use it to its best advantage.
    Plyometric training can take many forms, including jump training for lower extremities and medicine ball exercises for the upper extremities.

    • Todd Kuslikis

      Yep! This is true!

  3. Alex

    I would just like to point out that Fast twitch muscle fibers are used for heavy loads, but they tire more easily. However, slow twitch muscle fibers are used for low intensity exercise where more endurance is required. Slow twitch muscle fibers (when developed) are smaller than fast twitch, which is why long distance runners aren’t rippling with explosive muscle like sprinters

    • Todd Kuslikis

      Awesome point Alex! Thank you!

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